{
"plan_id": "calihoss-newbie-8-wochen",
"name": "CaliHoss Newbie · 8 Wochen",
"revision": 1,
"published_revision": 1,
"created_at": "2026-07-24T09:43:48+00:00",
"updated_at": "2026-07-24T09:43:48+00:00",
"published_at": "2026-07-24T09:43:48+00:00",
"config": {
"colors": {
"ACC2": "#0F766E",
"ACCENT": "#C2410C",
"DARK": "#23201C",
"GOALBG": "#FBF1E9",
"GRID": "#CFC9BF",
"INK": "#1A1A1A",
"KBBG": "#F1ECFB",
"KBCOL": "#6D28D9",
"LIGHT": "#F4F1EC",
"LINK": "#1565C0",
"MUTE": "#6B6256",
"WARMBG": "#EAF1F0"
},
"days": [
{
"badge": {
"color": "#0F766E",
"text": ""
},
"focus": "Ganzkörper A · Push + Pull + Beine + Core",
"num": 1,
"rotations": [
{
"exercises": [
{
"cue": "High Plank 10–30 s → Negative 4–8 → assistiert bevorzugt / Teil-Reps alternativ → volle Reps 4–8",
"key": "ls",
"name": "Push-up-Progression",
"result_schema": {
"mode": "auto",
"weight_mode": "none",
"laterality": "bilateral",
"sides_mode": "same"
},
"progression_id": "ls",
"id": "exercise-item-e16264eee6",
"exercise_id": "movement-push-up-progression-118a55be62",
"movement_cluster": "horizontal_push",
"movement_label": "Push-up",
"legacy_id": "d1-r0-e0"
},
{
"cue": "Active Hang 10–30 s → Scapular Pull-ups → Negative 4–8 → assistiert 4–8 → volle Reps 4–8",
"key": "rowe",
"name": "Pull-up-Progression",
"result_schema": {
"mode": "auto",
"weight_mode": "none",
"laterality": "bilateral",
"sides_mode": "same"
},
"progression_id": "rowe",
"id": "exercise-1-e944165e56",
"exercise_id": "movement-pull-up-progression-68d78ccd63",
"movement_cluster": "vertical_pull",
"movement_label": "Pull-up / Hang",
"legacy_id": "d1-r0-e1"
},
{
"cue": "Deep Squat Hold: 1–2×60 s ungewichtet oder 1–2×30 s gewichtet, jeden 2. Tag; erst komfortabel → Negative → assistiert → volle Squats 4–8; KB-Goblet erst nach 8 sauberen Reps",
"key": "squat",
"name": "Squat-Progression",
"result_schema": {
"mode": "auto",
"weight_mode": "optional",
"laterality": "bilateral",
"sides_mode": "same"
},
"progression_id": "squat",
"id": "exercise-2-b91cc1e59f",
"exercise_id": "movement-squat-progression-b93d6a593b",
"movement_cluster": "knee_dominant",
"movement_label": "Kniebeuge / Ausfallschritt",
"legacy_id": "d1-r0-e2"
},
{
"cue": "Passende Variante 10–30 s; bei <10 s leichter, bei 30 s Schwierigkeit erhöhen",
"key": "plank",
"name": "Plank-Progression",
"result_schema": {
"mode": "seconds",
"weight_mode": "none",
"laterality": "bilateral",
"sides_mode": "same"
},
"progression_id": "plank",
"id": "exercise-3-5ec1c8e378",
"exercise_id": "movement-plank-progression-31156b972b",
"movement_cluster": "core",
"movement_label": "Core",
"legacy_id": "d1-r0-e3"
}
],
"label": "ARBEITSSATZ 1 — 4–8 Reps / Holds nach persönlicher Stufe",
"id": "rotation-arbeitssatz-1-4-8-reps-holds-n-93a7b5d3a5"
},
{
"exercises": [
{
"cue": "High Plank 10–30 s → Negative 4–8 → assistiert bevorzugt / Teil-Reps alternativ → volle Reps 4–8",
"key": "ls",
"name": "Push-up-Progression",
"result_schema": {
"mode": "auto",
"weight_mode": "none",
"laterality": "bilateral",
"sides_mode": "same"
},
"progression_id": "ls",
"id": "exercise-item-afde40398a",
"exercise_id": "movement-push-up-progression-118a55be62",
"movement_cluster": "horizontal_push",
"movement_label": "Push-up",
"legacy_id": "d1-r1-e0"
},
{
"cue": "Active Hang 10–30 s → Scapular Pull-ups → Negative 4–8 → assistiert 4–8 → volle Reps 4–8",
"key": "rowe",
"name": "Pull-up-Progression",
"result_schema": {
"mode": "auto",
"weight_mode": "none",
"laterality": "bilateral",
"sides_mode": "same"
},
"progression_id": "rowe",
"id": "exercise-1-9ec914e9e2",
"exercise_id": "movement-pull-up-progression-68d78ccd63",
"movement_cluster": "vertical_pull",
"movement_label": "Pull-up / Hang",
"legacy_id": "d1-r1-e1"
},
{
"cue": "Deep Squat Hold: 1–2×60 s ungewichtet oder 1–2×30 s gewichtet, jeden 2. Tag; erst komfortabel → Negative → assistiert → volle Squats 4–8; KB-Goblet erst nach 8 sauberen Reps",
"key": "squat",
"name": "Squat-Progression",
"result_schema": {
"mode": "auto",
"weight_mode": "optional",
"laterality": "bilateral",
"sides_mode": "same"
},
"progression_id": "squat",
"id": "exercise-2-1ae469095c",
"exercise_id": "movement-squat-progression-b93d6a593b",
"movement_cluster": "knee_dominant",
"movement_label": "Kniebeuge / Ausfallschritt",
"legacy_id": "d1-r1-e2"
},
{
"cue": "Passende Variante 10–30 s; bei <10 s leichter, bei 30 s Schwierigkeit erhöhen",
"key": "plank",
"name": "Plank-Progression",
"result_schema": {
"mode": "seconds",
"weight_mode": "none",
"laterality": "bilateral",
"sides_mode": "same"
},
"progression_id": "plank",
"id": "exercise-3-750dd86258",
"exercise_id": "movement-plank-progression-31156b972b",
"movement_cluster": "core",
"movement_label": "Core",
"legacy_id": "d1-r1-e3"
}
],
"label": "ARBEITSSATZ 2 — gleiche persönliche Stufe",
"id": "rotation-arbeitssatz-2-gleiche-persoenl-9ea5c29794"
}
],
"id": "day-ganzkoerper-a-push-pull-beine--425f3fef77"
},
{
"badge": {
"color": "#6B6256",
"text": ""
},
"focus": "Regeneration · optional Schulter Conditioning",
"num": 2,
"rotations": [
{
"exercises": [
{
"cue": "Playlist 5 exakt videogegeführt; bei Trainingsstart bis zu 3×/Woche, Volumen leicht halten",
"key": "name:bulletproof-shoulders",
"name": "Bulletproof Shoulders",
"result_schema": {
"mode": "none",
"weight_mode": "none",
"laterality": "bilateral",
"sides_mode": "same"
},
"progression_id": "name:bulletproof-shoulders",
"id": "exercise-item-9805179e68",
"exercise_id": "movement-bulletproof-shoulders-c0a078d108",
"movement_cluster": "general",
"movement_label": "Allgemein",
"legacy_id": "d2-r0-e0"
},
{
"cue": "Nur kontrolliert und schmerzfrei; kein Schwung, Nacken lang",
"key": "name:prone-y-t-w-technik",
"name": "Prone Y-T-W Technik",
"result_schema": {
"mode": "none",
"weight_mode": "none",
"laterality": "bilateral",
"sides_mode": "same"
},
"progression_id": "name:prone-y-t-w-technik",
"id": "exercise-1-941443ade3",
"exercise_id": "movement-prone-y-t-w-technik-80560abe41",
"movement_cluster": "general",
"movement_label": "Allgemein",
"legacy_id": "d2-r0-e1"
},
{
"cue": "20–40 Min optional; Gesprächs-Tempo, kein Intervalltraining",
"key": "name:lockerer-spaziergang",
"name": "Lockerer Spaziergang",
"result_schema": {
"mode": "minutes",
"weight_mode": "none",
"laterality": "bilateral",
"sides_mode": "same"
},
"progression_id": "name:lockerer-spaziergang",
"id": "exercise-2-1156e4d54e",
"exercise_id": "movement-lockerer-spaziergang-cd93978ea1",
"movement_cluster": "general",
"movement_label": "Allgemein",
"legacy_id": "d2-r0-e2"
},
{
"cue": "Schlaf, Muskelkater, Handgelenke, Ellbogen und Schultern beurteilen",
"key": "name:regeneration-pruefen",
"name": "Regeneration prüfen",
"result_schema": {
"mode": "none",
"weight_mode": "none",
"laterality": "bilateral",
"sides_mode": "same"
},
"progression_id": "name:regeneration-pruefen",
"id": "exercise-3-730e1ffe5e",
"exercise_id": "movement-regeneration-pruefen-3d83efff8f",
"movement_cluster": "general",
"movement_label": "Allgemein",
"legacy_id": "d2-r0-e3"
}
],
"label": "KEIN KRAFTTRAINING — OPTIONAL",
"id": "rotation-kein-krafttraining-optional-81a22c40d8"
},
{
"exercises": [
{
"cue": "Playlist 4: vier Warm-up-Drills; Finger Plank ergänzen",
"key": "name:wrist-conditioning",
"name": "Wrist Conditioning",
"result_schema": {
"mode": "none",
"weight_mode": "none",
"laterality": "bilateral",
"sides_mode": "same"
},
"progression_id": "name:wrist-conditioning",
"id": "exercise-item-434ab0d6cd",
"exercise_id": "movement-wrist-conditioning-ee8f71f37e",
"movement_cluster": "general",
"movement_label": "Allgemein",
"legacy_id": "d2-r1-e0"
},
{
"cue": "10–30 s in passender Variante; <10 s leichter, bei 30 s schwerer",
"key": "name:finger-plank",
"name": "Finger Plank",
"result_schema": {
"mode": "seconds",
"weight_mode": "none",
"laterality": "bilateral",
"sides_mode": "same"
},
"progression_id": "name:finger-plank",
"id": "exercise-1-2fe41cea5a",
"exercise_id": "movement-finger-plank-456618869c",
"movement_cluster": "core",
"movement_label": "Core",
"legacy_id": "d2-r1-e1"
},
{
"cue": "Playlist 8 optional; separat und ruhig, nicht als Kraftzirkel",
"key": "name:full-body-mobility",
"name": "Full Body Mobility",
"result_schema": {
"mode": "none",
"weight_mode": "none",
"laterality": "bilateral",
"sides_mode": "same"
},
"progression_id": "name:full-body-mobility",
"id": "exercise-2-9ecfe09b02",
"exercise_id": "movement-full-body-mobility-f4ab17f25a",
"movement_cluster": "general",
"movement_label": "Allgemein",
"legacy_id": "d2-r1-e2"
},
{
"cue": "Keine Zusatz-Sätze für Push, Pull, Beine oder Core",
"key": "name:sonst-vollstaendig-pausieren",
"name": "Sonst vollständig pausieren",
"result_schema": {
"mode": "none",
"weight_mode": "none",
"laterality": "bilateral",
"sides_mode": "same"
},
"progression_id": "name:sonst-vollstaendig-pausieren",
"id": "exercise-3-aa830acb25",
"exercise_id": "movement-sonst-vollstaendig-pausieren-b291d0cf69",
"movement_cluster": "general",
"movement_label": "Allgemein",
"legacy_id": "d2-r1-e3"
}
],
"label": "OPTIONALE PFLEGE — NICHT BIS ZUR ERMÜDUNG",
"id": "rotation-optionale-pflege-nicht-bis-zur-5f931f935f"
}
],
"id": "day-regeneration-optional-schulter-8a933efccd"
},
{
"badge": {
"color": "#0F766E",
"text": ""
},
"focus": "Ganzkörper B · bessere Ausführung",
"num": 3,
"rotations": [
{
"exercises": [
{
"cue": "High Plank 10–30 s → Negative 4–8 → assistiert bevorzugt / Teil-Reps alternativ → volle Reps 4–8",
"key": "ls",
"name": "Push-up-Progression",
"result_schema": {
"mode": "auto",
"weight_mode": "none",
"laterality": "bilateral",
"sides_mode": "same"
},
"progression_id": "ls",
"id": "exercise-item-ef06de6209",
"exercise_id": "movement-push-up-progression-118a55be62",
"movement_cluster": "horizontal_push",
"movement_label": "Push-up",
"legacy_id": "d3-r0-e0"
},
{
"cue": "Active Hang 10–30 s → Scapular Pull-ups → Negative 4–8 → assistiert 4–8 → volle Reps 4–8",
"key": "rowe",
"name": "Pull-up-Progression",
"result_schema": {
"mode": "auto",
"weight_mode": "none",
"laterality": "bilateral",
"sides_mode": "same"
},
"progression_id": "rowe",
"id": "exercise-1-e91b0eb7ea",
"exercise_id": "movement-pull-up-progression-68d78ccd63",
"movement_cluster": "vertical_pull",
"movement_label": "Pull-up / Hang",
"legacy_id": "d3-r0-e1"
},
{
"cue": "Deep Squat Hold: 1–2×60 s ungewichtet oder 1–2×30 s gewichtet, jeden 2. Tag; erst komfortabel → Negative → assistiert → volle Squats 4–8; KB-Goblet erst nach 8 sauberen Reps",
"key": "squat",
"name": "Squat-Progression",
"result_schema": {
"mode": "auto",
"weight_mode": "optional",
"laterality": "bilateral",
"sides_mode": "same"
},
"progression_id": "squat",
"id": "exercise-2-b83bb1b189",
"exercise_id": "movement-squat-progression-b93d6a593b",
"movement_cluster": "knee_dominant",
"movement_label": "Kniebeuge / Ausfallschritt",
"legacy_id": "d3-r0-e2"
},
{
"cue": "Passende Variante 10–30 s; bei <10 s leichter, bei 30 s Schwierigkeit erhöhen",
"key": "plank",
"name": "Plank-Progression",
"result_schema": {
"mode": "seconds",
"weight_mode": "none",
"laterality": "bilateral",
"sides_mode": "same"
},
"progression_id": "plank",
"id": "exercise-3-3ef2e70f5f",
"exercise_id": "movement-plank-progression-31156b972b",
"movement_cluster": "core",
"movement_label": "Core",
"legacy_id": "d3-r0-e3"
}
],
"label": "ARBEITSSATZ 1 — 4–8 Reps / Holds nach persönlicher Stufe",
"id": "rotation-arbeitssatz-1-4-8-reps-holds-n-31d3e1cf81"
},
{
"exercises": [
{
"cue": "High Plank 10–30 s → Negative 4–8 → assistiert bevorzugt / Teil-Reps alternativ → volle Reps 4–8",
"key": "ls",
"name": "Push-up-Progression",
"result_schema": {
"mode": "auto",
"weight_mode": "none",
"laterality": "bilateral",
"sides_mode": "same"
},
"progression_id": "ls",
"id": "exercise-item-7e9d3b8778",
"exercise_id": "movement-push-up-progression-118a55be62",
"movement_cluster": "horizontal_push",
"movement_label": "Push-up",
"legacy_id": "d3-r1-e0"
},
{
"cue": "Active Hang 10–30 s → Scapular Pull-ups → Negative 4–8 → assistiert 4–8 → volle Reps 4–8",
"key": "rowe",
"name": "Pull-up-Progression",
"result_schema": {
"mode": "auto",
"weight_mode": "none",
"laterality": "bilateral",
"sides_mode": "same"
},
"progression_id": "rowe",
"id": "exercise-1-0576793b2d",
"exercise_id": "movement-pull-up-progression-68d78ccd63",
"movement_cluster": "vertical_pull",
"movement_label": "Pull-up / Hang",
"legacy_id": "d3-r1-e1"
},
{
"cue": "Deep Squat Hold: 1–2×60 s ungewichtet oder 1–2×30 s gewichtet, jeden 2. Tag; erst komfortabel → Negative → assistiert → volle Squats 4–8; KB-Goblet erst nach 8 sauberen Reps",
"key": "squat",
"name": "Squat-Progression",
"result_schema": {
"mode": "auto",
"weight_mode": "optional",
"laterality": "bilateral",
"sides_mode": "same"
},
"progression_id": "squat",
"id": "exercise-2-2cc9126f3c",
"exercise_id": "movement-squat-progression-b93d6a593b",
"movement_cluster": "knee_dominant",
"movement_label": "Kniebeuge / Ausfallschritt",
"legacy_id": "d3-r1-e2"
},
{
"cue": "Passende Variante 10–30 s; bei <10 s leichter, bei 30 s Schwierigkeit erhöhen",
"key": "plank",
"name": "Plank-Progression",
"result_schema": {
"mode": "seconds",
"weight_mode": "none",
"laterality": "bilateral",
"sides_mode": "same"
},
"progression_id": "plank",
"id": "exercise-3-442575f355",
"exercise_id": "movement-plank-progression-31156b972b",
"movement_cluster": "core",
"movement_label": "Core",
"legacy_id": "d3-r1-e3"
}
],
"label": "ARBEITSSATZ 2 — gleiche persönliche Stufe",
"id": "rotation-arbeitssatz-2-gleiche-persoenl-3cf874b60c"
}
],
"id": "day-ganzkoerper-b-bessere-ausfuehr-cbccb5a18c"
},
{
"badge": {
"color": "#6B6256",
"text": ""
},
"focus": "Regeneration · optional Mobility",
"num": 4,
"rotations": [
{
"exercises": [
{
"cue": "Videoroutine der Playlist 8; ruhig, kontrolliert, ohne Kraftziel",
"key": "name:full-body-mobility",
"name": "Full Body Mobility",
"result_schema": {
"mode": "none",
"weight_mode": "none",
"laterality": "bilateral",
"sides_mode": "same"
},
"progression_id": "name:full-body-mobility",
"id": "exercise-item-61699773e3",
"exercise_id": "movement-full-body-mobility-f4ab17f25a",
"movement_cluster": "general",
"movement_label": "Allgemein",
"legacy_id": "d4-r0-e0"
},
{
"cue": "Nur schmerzfreier ROM; unterstützt eine saubere Kniebeuge",
"key": "name:sprunggelenk-mobilitaet",
"name": "Sprunggelenk-Mobilität",
"result_schema": {
"mode": "none",
"weight_mode": "none",
"laterality": "bilateral",
"sides_mode": "same"
},
"progression_id": "name:sprunggelenk-mobilitaet",
"id": "exercise-1-9a77e1bd9b",
"exercise_id": "movement-sprunggelenk-mobilitaet-ef05527f38",
"movement_cluster": "general",
"movement_label": "Allgemein",
"legacy_id": "d4-r0-e1"
},
{
"cue": "Kontrollierte Bewegungen, kein aggressives Dehnen",
"key": "name:hueft-mobilitaet",
"name": "Hüft-Mobilität",
"result_schema": {
"mode": "none",
"weight_mode": "none",
"laterality": "bilateral",
"sides_mode": "same"
},
"progression_id": "name:hueft-mobilitaet",
"id": "exercise-2-e78ed44a90",
"exercise_id": "movement-hueft-mobilitaet-7836e93f5c",
"movement_cluster": "general",
"movement_label": "Allgemein",
"legacy_id": "d4-r0-e2"
},
{
"cue": "Sanft bewegen; keine Zusatzermüdung für die nächste Einheit",
"key": "name:brustwirbelsaeule-schultern",
"name": "Brustwirbelsäule / Schultern",
"result_schema": {
"mode": "none",
"weight_mode": "none",
"laterality": "bilateral",
"sides_mode": "same"
},
"progression_id": "name:brustwirbelsaeule-schultern",
"id": "exercise-3-e8e41d6352",
"exercise_id": "movement-brustwirbelsaeule-schultern-02622f8d13",
"movement_cluster": "general",
"movement_label": "Allgemein",
"legacy_id": "d4-r0-e3"
}
],
"label": "OPTIONAL: PLAYLIST 8 — MOBILITY",
"id": "rotation-optional-playlist-8-mobility-5e1ae6ee55"
},
{
"exercises": [
{
"cue": "Optional locker bewegen",
"key": "name:spaziergang",
"name": "Spaziergang",
"result_schema": {
"mode": "minutes",
"weight_mode": "none",
"laterality": "bilateral",
"sides_mode": "same"
},
"progression_id": "name:spaziergang",
"id": "exercise-item-67777b2931",
"exercise_id": "movement-spaziergang-feb087e265",
"movement_cluster": "general",
"movement_label": "Allgemein",
"legacy_id": "d4-r1-e0"
},
{
"cue": "Regeneration ist Teil der Progression",
"key": "name:schlaf-priorisieren",
"name": "Schlaf priorisieren",
"result_schema": {
"mode": "none",
"weight_mode": "none",
"laterality": "bilateral",
"sides_mode": "same"
},
"progression_id": "name:schlaf-priorisieren",
"id": "exercise-1-72400ba5c9",
"exercise_id": "movement-schlaf-priorisieren-b6845205e5",
"movement_cluster": "general",
"movement_label": "Allgemein",
"legacy_id": "d4-r1-e1"
},
{
"cue": "War die letzte Einheit näher am Versagen, nächste Einheit leichter wählen",
"key": "name:1-2-reps-reserve-pruefen",
"name": "1–2 Reps Reserve prüfen",
"result_schema": {
"mode": "none",
"weight_mode": "none",
"laterality": "bilateral",
"sides_mode": "same"
},
"progression_id": "name:1-2-reps-reserve-pruefen",
"id": "exercise-2-db67a28ad8",
"exercise_id": "movement-1-2-reps-reserve-pruefen-85e3b5af37",
"movement_cluster": "general",
"movement_label": "Allgemein",
"legacy_id": "d4-r1-e2"
},
{
"cue": "Stechender oder zunehmender Gelenkschmerz: Übung anpassen oder pausieren",
"key": "name:schmerzcheck",
"name": "Schmerzcheck",
"result_schema": {
"mode": "none",
"weight_mode": "none",
"laterality": "bilateral",
"sides_mode": "same"
},
"progression_id": "name:schmerzcheck",
"id": "exercise-3-b06e0c5872",
"exercise_id": "movement-schmerzcheck-f658f713e7",
"movement_cluster": "general",
"movement_label": "Allgemein",
"legacy_id": "d4-r1-e3"
}
],
"label": "REGENERATION — MINIMAL HALTEN",
"id": "rotation-regeneration-minimal-halten-c450e97a0b"
}
],
"id": "day-regeneration-optional-mobility-0f3d34036d"
},
{
"badge": {
"color": "#0F766E",
"text": ""
},
"focus": "Ganzkörper C · Wochenabschluss",
"light": false,
"num": 5,
"rotations": [
{
"exercises": [
{
"cue": "High Plank 10–30 s → Negative 4–8 → assistiert bevorzugt / Teil-Reps alternativ → volle Reps 4–8",
"key": "ls",
"name": "Push-up-Progression",
"result_schema": {
"mode": "auto",
"weight_mode": "none",
"laterality": "bilateral",
"sides_mode": "same"
},
"progression_id": "ls",
"id": "exercise-item-cbbb28ae57",
"exercise_id": "movement-push-up-progression-118a55be62",
"movement_cluster": "horizontal_push",
"movement_label": "Push-up",
"legacy_id": "d5-r0-e0"
},
{
"cue": "Active Hang 10–30 s → Scapular Pull-ups → Negative 4–8 → assistiert 4–8 → volle Reps 4–8",
"key": "rowe",
"name": "Pull-up-Progression",
"result_schema": {
"mode": "auto",
"weight_mode": "none",
"laterality": "bilateral",
"sides_mode": "same"
},
"progression_id": "rowe",
"id": "exercise-1-b5cdc5acfc",
"exercise_id": "movement-pull-up-progression-68d78ccd63",
"movement_cluster": "vertical_pull",
"movement_label": "Pull-up / Hang",
"legacy_id": "d5-r0-e1"
},
{
"cue": "Deep Squat Hold: 1–2×60 s ungewichtet oder 1–2×30 s gewichtet, jeden 2. Tag; erst komfortabel → Negative → assistiert → volle Squats 4–8; KB-Goblet erst nach 8 sauberen Reps",
"key": "squat",
"name": "Squat-Progression",
"result_schema": {
"mode": "auto",
"weight_mode": "optional",
"laterality": "bilateral",
"sides_mode": "same"
},
"progression_id": "squat",
"id": "exercise-2-c8c3bf00a5",
"exercise_id": "movement-squat-progression-b93d6a593b",
"movement_cluster": "knee_dominant",
"movement_label": "Kniebeuge / Ausfallschritt",
"legacy_id": "d5-r0-e2"
},
{
"cue": "Passende Variante 10–30 s; bei <10 s leichter, bei 30 s Schwierigkeit erhöhen",
"key": "plank",
"name": "Plank-Progression",
"result_schema": {
"mode": "seconds",
"weight_mode": "none",
"laterality": "bilateral",
"sides_mode": "same"
},
"progression_id": "plank",
"id": "exercise-3-72a4e18f04",
"exercise_id": "movement-plank-progression-31156b972b",
"movement_cluster": "core",
"movement_label": "Core",
"legacy_id": "d5-r0-e3"
}
],
"label": "ARBEITSSATZ 1 — 4–8 Reps / Holds nach persönlicher Stufe",
"id": "rotation-arbeitssatz-1-4-8-reps-holds-n-a937682d98"
},
{
"exercises": [
{
"cue": "High Plank 10–30 s → Negative 4–8 → assistiert bevorzugt / Teil-Reps alternativ → volle Reps 4–8",
"key": "ls",
"name": "Push-up-Progression",
"result_schema": {
"mode": "auto",
"weight_mode": "none",
"laterality": "bilateral",
"sides_mode": "same"
},
"progression_id": "ls",
"id": "exercise-item-3f953adfdb",
"exercise_id": "movement-push-up-progression-118a55be62",
"movement_cluster": "horizontal_push",
"movement_label": "Push-up",
"legacy_id": "d5-r1-e0"
},
{
"cue": "Active Hang 10–30 s → Scapular Pull-ups → Negative 4–8 → assistiert 4–8 → volle Reps 4–8",
"key": "rowe",
"name": "Pull-up-Progression",
"result_schema": {
"mode": "auto",
"weight_mode": "none",
"laterality": "bilateral",
"sides_mode": "same"
},
"progression_id": "rowe",
"id": "exercise-1-5fda83a424",
"exercise_id": "movement-pull-up-progression-68d78ccd63",
"movement_cluster": "vertical_pull",
"movement_label": "Pull-up / Hang",
"legacy_id": "d5-r1-e1"
},
{
"cue": "Deep Squat Hold: 1–2×60 s ungewichtet oder 1–2×30 s gewichtet, jeden 2. Tag; erst komfortabel → Negative → assistiert → volle Squats 4–8; KB-Goblet erst nach 8 sauberen Reps",
"key": "squat",
"name": "Squat-Progression",
"result_schema": {
"mode": "auto",
"weight_mode": "optional",
"laterality": "bilateral",
"sides_mode": "same"
},
"progression_id": "squat",
"id": "exercise-2-b40c4b6a58",
"exercise_id": "movement-squat-progression-b93d6a593b",
"movement_cluster": "knee_dominant",
"movement_label": "Kniebeuge / Ausfallschritt",
"legacy_id": "d5-r1-e2"
},
{
"cue": "Passende Variante 10–30 s; bei <10 s leichter, bei 30 s Schwierigkeit erhöhen",
"key": "plank",
"name": "Plank-Progression",
"result_schema": {
"mode": "seconds",
"weight_mode": "none",
"laterality": "bilateral",
"sides_mode": "same"
},
"progression_id": "plank",
"id": "exercise-3-ce921d5b08",
"exercise_id": "movement-plank-progression-31156b972b",
"movement_cluster": "core",
"movement_label": "Core",
"legacy_id": "d5-r1-e3"
}
],
"label": "ARBEITSSATZ 2 — gleiche persönliche Stufe",
"id": "rotation-arbeitssatz-2-gleiche-persoenl-c713162cb9"
}
],
"id": "day-ganzkoerper-c-wochenabschluss-f1d536f095"
},
{
"badge": {
"color": "#6B6256",
"text": ""
},
"color": "#6B6256",
"focus": "Vollständige Erholung · Wochencheck",
"note": "Kein Krafttraining. Notiere pro Hauptübung die persönliche Stufe, Reps/Haltezeit, Unterstützung und eine technische Verbesserung. Sonntag bleibt ebenfalls frei bzw. sehr locker.",
"note_bg": "#F4F1EC",
"num": 6,
"rotations": [
{
"exercises": [
{
"cue": "Stufe, 2 Sätze, Reps/Haltezeit und Techniknotiz",
"key": "name:push-protokollieren",
"name": "Push protokollieren",
"result_schema": {
"mode": "none",
"weight_mode": "none",
"laterality": "bilateral",
"sides_mode": "same"
},
"progression_id": "name:push-protokollieren",
"id": "exercise-item-5e98211225",
"exercise_id": "movement-push-protokollieren-e0770774a1",
"movement_cluster": "general",
"movement_label": "Allgemein",
"legacy_id": "d6-r0-e0"
},
{
"cue": "Stufe, Unterstützung/Band/Fußhilfe und Techniknotiz",
"key": "name:pull-protokollieren",
"name": "Pull protokollieren",
"result_schema": {
"mode": "none",
"weight_mode": "none",
"laterality": "bilateral",
"sides_mode": "same"
},
"progression_id": "name:pull-protokollieren",
"id": "exercise-1-4ffe56788d",
"exercise_id": "movement-pull-protokollieren-71a9be182e",
"movement_cluster": "general",
"movement_label": "Allgemein",
"legacy_id": "d6-r0-e1"
},
{
"cue": "Stufe, Tiefe, Unterstützung bzw. Kettlebell-Gewicht",
"key": "name:beine-protokollieren",
"name": "Beine protokollieren",
"result_schema": {
"mode": "none",
"weight_mode": "none",
"laterality": "bilateral",
"sides_mode": "same"
},
"progression_id": "name:beine-protokollieren",
"id": "exercise-2-d163fb171a",
"exercise_id": "movement-beine-protokollieren-712a79f464",
"movement_cluster": "general",
"movement_label": "Allgemein",
"legacy_id": "d6-r0-e2"
},
{
"cue": "Plank-Variante und saubere Haltezeit",
"key": "name:core-protokollieren",
"name": "Core protokollieren",
"result_schema": {
"mode": "none",
"weight_mode": "none",
"laterality": "bilateral",
"sides_mode": "same"
},
"progression_id": "name:core-protokollieren",
"id": "exercise-3-a6dff34f5c",
"exercise_id": "movement-core-protokollieren-279940b6d0",
"movement_cluster": "core",
"movement_label": "Core",
"legacy_id": "d6-r0-e3"
}
],
"label": "WOCHENCHECK — NUR DOKUMENTIEREN",
"id": "rotation-wochencheck-nur-dokumentieren-46027202a0"
},
{
"exercises": [
{
"cue": "Mindestens 10 s; bis 30 s halten, sonst Schwierigkeit senken",
"key": "name:startposition-pruefen",
"name": "Startposition prüfen",
"result_schema": {
"mode": "seconds",
"weight_mode": "none",
"laterality": "bilateral",
"sides_mode": "same"
},
"progression_id": "name:startposition-pruefen",
"id": "exercise-item-faff57b16d",
"exercise_id": "movement-startposition-pruefen-0676749716",
"movement_cluster": "general",
"movement_label": "Allgemein",
"legacy_id": "d6-r1-e0"
},
{
"cue": "Bis 8 saubere Wiederholungen; vorher nicht überspringen",
"key": "name:negative-pruefen",
"name": "Negative prüfen",
"result_schema": {
"mode": "reps",
"weight_mode": "none",
"laterality": "bilateral",
"sides_mode": "same"
},
"progression_id": "name:negative-pruefen",
"id": "exercise-1-2c33847f25",
"exercise_id": "movement-negative-pruefen-363284950d",
"movement_cluster": "general",
"movement_label": "Allgemein",
"legacy_id": "d6-r1-e1"
},
{
"cue": "Unter 4: assistiert bevorzugen; ab 4 volle Reps trainieren",
"key": "name:volle-reps-pruefen",
"name": "Volle Reps prüfen",
"result_schema": {
"mode": "reps",
"weight_mode": "none",
"laterality": "bilateral",
"sides_mode": "same"
},
"progression_id": "name:volle-reps-pruefen",
"id": "exercise-2-f432054dde",
"exercise_id": "movement-volle-reps-pruefen-4955104cc2",
"movement_cluster": "general",
"movement_label": "Allgemein",
"legacy_id": "d6-r1-e2"
},
{
"cue": "Erst nach 8 sauberen vollen Reps; dann Zyklus neu starten",
"key": "name:schwierigkeit-erhoehen",
"name": "Schwierigkeit erhöhen",
"result_schema": {
"mode": "none",
"weight_mode": "none",
"laterality": "bilateral",
"sides_mode": "same"
},
"progression_id": "name:schwierigkeit-erhoehen",
"id": "exercise-3-00836121d2",
"exercise_id": "movement-schwierigkeit-erhoehen-2b4e278d42",
"movement_cluster": "general",
"movement_label": "Allgemein",
"legacy_id": "d6-r1-e3"
}
],
"label": "ENTSCHEIDUNG FÜR NÄCHSTE WOCHE",
"id": "rotation-entscheidung-fuer-naechste-woc-51b5dca3e8"
}
],
"id": "day-vollstaendige-erholung-wochenc-b3998121a6"
}
],
"front": {
"baseline_head": "Standortbestimmung & Tracking",
"baseline_intro": "Ermittle vor Einheit 1 für jede Kategorie die erste nicht bestandene Stufe des Flowcharts. In Woche 8 unter identischen Bedingungen wiederholen.",
"baseline_rows": [
[
"Test",
"Tag 0",
"Woche 8"
],
[
"Push: aktuelle Stufe + saubere Reps/Haltezeit",
"",
""
],
[
"High Plank (saubere Sekunden, max. 30 notieren)",
"",
""
],
[
"Pull: aktuelle Stufe + Unterstützung",
"",
""
],
[
"Active Hang (saubere Sekunden, max. 30 notieren)",
"",
""
],
[
"Beine: aktuelle Stufe + saubere Reps/Haltezeit",
"",
""
],
[
"Plank: Variante + saubere Sekunden",
"",
""
],
[
"Absolvierte Kraftsessions (von 24)",
"0",
""
],
[
"Körpergewicht (kg)",
"95",
""
]
],
"flow_rows": [
[
"Teil",
"Inhalt",
"Zeit"
],
[
"Warm-up",
"Ganzkörper + Wrists + Scapula, nicht ermüdend",
"5–10 Min"
],
[
"Arbeitssatz 1",
"Push · Pull · Beine · Core",
"individuell"
],
[
"Arbeitssatz 2",
"gleiche Stufen; volle Erholung zulassen",
"individuell"
],
[
"Optional",
"Playlist 5 Shoulders / Playlist 8 Mobility separat",
"nach Bedarf"
],
[
"",
"Gesamt Krafttraining",
"~25–40 Min"
]
],
"goals_box": "Nach 8 Wochen zählt kein künstliches Wiederholungsziel, sondern die Newbie-Kriterien:
• 3 Ganzkörpereinheiten pro Woche sind zur stabilen Gewohnheit geworden.
• Du beherrschst je eine saubere, wiederholbare Push-, Pull-, Bein- und Core-Variante.
• Du kennst bei jeder Bewegung deine aktuelle Stufe und kannst sie über Technik, Reps, Haltezeit, ROM oder weniger Unterstützung steigern.
• Ein Wechsel zur Beginner Stage erfolgt nur, wenn die Grundbewegungen nicht mehr unbeholfen wirken und die Regeneration stabil bleibt.",
"goals_head": "Ziel der 8 Wochen: Newbie Stage sauber abschließen",
"goals_note": "Flowchart-Regel für jede Übung separat: Startposition mindestens 10 s, bis 30 s ausbauen. Ausnahme Beine: Deep Squat Hold jeden 2. Tag, 1–2×60 s ungewichtet oder 1–2×30 s gewichtet; erst in der tiefen Position sicher und komfortabel werden. Dann bis 8 saubere Negative. Danach volle Reps testen: unter 4 volle Reps assistiert bevorzugen, Teil-Reps nur alternativ; ab 4 volle Reps trainieren, bis 8 erreicht sind. Erst dann Schwierigkeit erhöhen und den Zyklus neu starten. Die Kalenderwoche erzwingt keinen Aufstieg.",
"kb_box": "Die Kettlebell bleibt in dieser Newbie Stage ein Progressionswerkzeug, kein zweites Programm:
• Hauptübung Beine bleibt die persönliche Squat-Stufe.
• Sobald 8 saubere Bodyweight Squats kontrolliert möglich sind, kann ein leichter Goblet Squat die Schwierigkeit erhöhen.
• Keine zusätzlichen Swings, Presses, Rows oder Kettlebell-Zirkel in diesem Block. So bleiben Umfang und Übungsauswahl beim CaliHoss-Newbie-Schema.",
"kb_head": "Rolle der Kettlebell",
"lib_head": "CaliHoss-Playlists & Übungsbibliothek",
"lib_intro": "Die Links führen direkt zur Kursseite bzw. zum passenden Playlist-Abschnitt. Die Videos enthalten die eigentliche Technikschulung; dieses Dokument strukturiert die Anwendung.",
"reminder_head": "Unveränderliche Regeln",
"reminders": [
"3× pro Woche Ganzkörper. Je Einheit genau eine Hauptübung aus Push, Pull, Beine und Core.",
"2 Arbeitssätze. Dynamisch 4–8 Reps; isometrisch normalerweise 10–30 s; Deep Squat Hold als Sonderregel 1–2×60 s ungewichtet oder 1–2×30 s gewichtet jeden 2. Tag. Etwa 1–2 saubere Reps vor dem Versagen stoppen.",
"Technik vor Zahlen. Pro Einheit mindestens eine Variable verbessern: Position, Alignment, ROM, Tempo, Spannung, Reps, Haltezeit oder Unterstützung.",
"Kein Kalenderaufstieg. Jede Kategorie folgt unabhängig dem Flowchart und bleibt auf der ersten nicht bestandenen Stufe.",
"Nach 2 stagnierenden Sessions prüfen: Erholung, Ermüdung, Übungsstufe und Unterstützung anpassen."
],
"session_how_body": "Kein Tabata. Nach dem 5–10-minütigen Ganzkörper-Warm-up absolvierst du Arbeitssatz 1 für Push, Pull, Beine und Core mit ausreichenden Pausen. Danach folgt Arbeitssatz 2 derselben vier persönlichen Stufen. Dynamische Übungen: 4–8 saubere Reps; Holds normalerweise 10–30 s; Deep Squat Hold: 1–2×60 s ungewichtet oder 1–2×30 s gewichtet jeden 2. Tag. Intensität: 80–90 % bzw. 1–2 Reps Reserve. Pausiere so lange, bis die nächste Ausführung sauber ist.",
"session_how_head": "So funktioniert eine Ganzkörpereinheit",
"sheets_note": "Wochenrhythmus: Tag 1, 3 und 5 Krafttraining; dazwischen Regeneration. Tag 2/4 enthalten nur optionale Conditioning-/Mobility-Hinweise, Tag 6 ist vollständig frei. Alle Hauptübungen folgen dem persönlichen Progressions-Flowchart.",
"timer_note": "Timer: normale Stoppuhr für Holds und Pausen; kein 20/10-Intervalltimer."
},
"library": [
{
"color": "ACC2",
"group": "KURS & PROGRAMM",
"items": [
{
"desc": "Programmstufen, Grundübungen, Begriffe und 5–10-minütiges bewegungsspezifisches Warm-up.",
"name": "Playlist 1: Foundation",
"url": "https://calihoss.me/learn/calisthenics/#playlist-1-foundation"
},
{
"desc": "Technik, Bewegungsentwicklung, Volumen, Mikroprogression und das Progression Decision Flowchart.",
"name": "Playlist 2: Progression",
"url": "https://calihoss.me/learn/calisthenics/#playlist-2-progression"
},
{
"desc": "3× Ganzkörper pro Woche; je eine Übung aus Push, Pull, Beine und Core; 2×4–8 bei 80–90 % Intensität.",
"name": "Newbie Stage",
"url": "https://calihoss.me/learn/calisthenics/#newbie-stage"
},
{
"desc": "Klimmzugstangen, Unterstützungsmöglichkeiten und niedrige Stangen/Parallettes.",
"name": "Playlist 3: Equipment",
"url": "https://calihoss.me/learn/calisthenics/#playlist-3-equipment"
}
]
},
{
"color": "ACC2",
"group": "WARM-UP · WRISTS · SHOULDERS · SCAPULA",
"items": [
{
"desc": "Vier Wrist-Warm-up-Übungen in jeder Einheit; Finger Planks ausdrücklich ergänzen.",
"name": "Playlist 4: Wrists and Forearms",
"url": "https://calihoss.me/learn/calisthenics/#playlist-4-wrists-and-forearms"
},
{
"desc": "Passende Variante 10–30 s. Erst nach 30 s pro Position zu schwereren Varianten oder Combos wechseln.",
"name": "Finger Plank",
"url": "https://calihoss.me/learn/calisthenics/#wrist-warm-up-routine"
},
{
"desc": "Bulletproof Shoulders, Prone Y-T-W und Serratus-/Scapula-Kontrolle; bei Trainingsstart bis zu 3×/Woche.",
"name": "Playlist 5: Shoulders",
"url": "https://calihoss.me/learn/calisthenics/#playlist-5-shoulders"
},
{
"desc": "Push-up: Protraktion. Row: Retraction. Dip: Depression. Pike/Handstand: Elevation.",
"name": "Scapula-Grundrichtungen",
"url": "https://calihoss.me/learn/calisthenics/#the-scapula"
}
]
},
{
"color": "ACC2",
"group": "PUSH · PUSH-UP-PROGRESSION",
"items": [
{
"desc": "Auswahl, erste Push-up-Progressionen, Knee Push-up, Form, Handposition und Tempo.",
"name": "Playlist 15: Push-ups",
"url": "https://calihoss.me/learn/calisthenics/#playlist-15-push-ups"
},
{
"desc": "10 s beherrschen, dann bis 30 s ausbauen. Bei <10 s Hände erhöhen oder Knie verwenden.",
"name": "Startposition: High Plank",
"url": "https://calihoss.me/learn/calisthenics/#progression-decision-flowchart"
},
{
"desc": "Langsam durch den kontrollierbaren vollen ROM absenken; Ziel 4–8, Übergang nach 8 sauberen Negativen.",
"name": "Negative Push-ups",
"url": "https://calihoss.me/learn/calisthenics/#beginner-push-up-workout"
},
{
"desc": "Unter 4 volle Reps: Knie-/erhöhte Push-ups bevorzugen. Ab 4 volle Reps trainieren; bei 8 erschweren.",
"name": "Assistiert → volle Push-ups",
"url": "https://calihoss.me/learn/calisthenics/#first-push-up-progressions"
}
]
},
{
"color": "ACC2",
"group": "PULL · PULL-UP-PROGRESSION",
"items": [
{
"desc": "Erster Pull-up, Scapular Pull-ups, Hangs und Unterstützung. Für Full Body werden assistierte Pull-ups empfohlen.",
"name": "Playlist 14: Pull-ups",
"url": "https://calihoss.me/learn/calisthenics/#playlist-14-pull-ups"
},
{
"desc": "Lats durch Außenrotation aktivieren; leichte Scapula-Depression, nicht maximal nach unten ziehen.",
"name": "Startposition: Active Hang",
"url": "https://calihoss.me/learn/calisthenics/#hangs-technique"
},
{
"desc": "Erste Pull-up-Progression: Ellbogen gestreckt, Schulterblätter kontrolliert depressieren, Lats aktivieren.",
"name": "Scapular Pull-ups",
"url": "https://calihoss.me/learn/calisthenics/#scapular-pull-ups-technique"
},
{
"desc": "Obere Position per Hocker erreichen, langsam absenken; 4–8 saubere Wiederholungen.",
"name": "Negative Pull-ups",
"url": "https://calihoss.me/learn/calisthenics/#first-pull-up-progression"
},
{
"desc": "Fuß- oder Bandhilfe so wählen, dass 4–8 volle kontrollierte Reps mit 1–2 Reps Reserve möglich sind.",
"name": "Assistierte Pull-ups",
"url": "https://calihoss.me/learn/calisthenics/#first-pull-up-progression"
},
{
"desc": "Ab 4 sauberen vollen Reps diese trainieren; bei 8 Schwierigkeit erhöhen und Flowchart neu beginnen.",
"name": "Volle Pull-ups",
"url": "https://calihoss.me/learn/calisthenics/#progression-decision-flowchart"
},
{
"desc": "Nur als Alternative, falls keine Pull-up-Möglichkeit vorhanden ist; Newbies dürfen zunächst eine Pull-Bewegung wählen.",
"name": "Playlist 13: Inverted Rows",
"url": "https://calihoss.me/learn/calisthenics/#playlist-13-inverted-rows"
}
]
},
{
"color": "ACC2",
"group": "BEINE · CORE",
"items": [
{
"desc": "Beintraining als Fundament; im Full-Body-Plan mindestens Squat oder Hinge abdecken.",
"name": "Playlist 10: Legs",
"url": "https://calihoss.me/learn/calisthenics/#playlist-10-legs"
},
{
"desc": "Zuerst Deep Squat Hold jeden 2. Tag: 1–2×60 s ungewichtet oder 1–2×30 s gewichtet. Erst komfortabel, dann Negative, assistierte und volle Squats 4–8.",
"name": "Squat-Progression",
"url": "https://calihoss.me/learn/calisthenics/#progression-decision-flowchart"
},
{
"desc": "Erst nach 8 sauberen Bodyweight Squats als Schwierigkeitserhöhung; leichte Glocke und voller kontrollierter ROM.",
"name": "Goblet Squat mit Kettlebell",
"url": "https://calihoss.me/learn/calisthenics/#develop-the-movement"
},
{
"desc": "Core als Stabilisation und Anti-Bewegung; für Full Body kann eine Core-Übung je Einheit ergänzt werden.",
"name": "Playlist 9: Core",
"url": "https://calihoss.me/learn/calisthenics/#playlist-9-core"
},
{
"desc": "Plank als fundamentale Core-Übung; 10–30 s, danach Schwierigkeit oder Widerstand erhöhen.",
"name": "Playlist 12: Planks",
"url": "https://calihoss.me/learn/calisthenics/#playlist-12-planks"
}
]
},
{
"color": "ACC2",
"group": "OPTIONAL · SPÄTER",
"items": [
{
"desc": "Separate Full-Body-Mobility-Routine 2–4×/Woche möglich; nicht als zusätzliche Kraftsession behandeln.",
"name": "Playlist 8: Mobility",
"url": "https://calihoss.me/learn/calisthenics/#playlist-8-mobility"
},
{
"desc": "Noch nicht Hauptübung dieses Blocks. Später: Dip Support Hold → Scapular Dips → Negative → assistierte → volle Dips.",
"name": "Playlist 16: Dips",
"url": "https://calihoss.me/learn/calisthenics/#playlist-16-dips"
}
]
}
],
"meta": {
"days": 6,
"doc_title": "CaliHoss Newbie Stage · 8-Wochen-Plan",
"footer_left": "CaliHoss Newbie Stage · 3× Ganzkörper · Progression per Flowchart",
"output_name": "CaliHoss-Newbie-8-Wochen.pdf",
"subtitle": "Blutiger Anfänger · 3× Ganzkörper/Woche · 2×4–8 Reps · Holds meist 10–30 s · Deep Squat 60/30 s · Kettlebell nur als Progression",
"title": "CaliHoss Newbie Stage – 8 Wochen",
"weeks": 8
},
"phases": {
"items": [
{
"name": "Phase 1 · Level finden & Technik",
"params": "Für jede Kategorie die erste nicht bestandene Flowchart-Stufe bestimmen. 2 Sätze, 4–8 Reps bzw. meist 10–30 s, 1–2 Reps Reserve. Deep Squat Hold separat jeden 2. Tag: 1–2×60 s ungewichtet oder 1–2×30 s gewichtet. Kein automatischer Aufstieg.",
"weeks": 1,
"id": "phase-phase-1-level-finden-amp-techn-ae1454813c"
},
{
"name": "Phase 2 · Level finden & Technik",
"params": "Für jede Kategorie die erste nicht bestandene Flowchart-Stufe bestimmen. 2 Sätze, 4–8 Reps bzw. meist 10–30 s, 1–2 Reps Reserve. Deep Squat Hold separat jeden 2. Tag: 1–2×60 s ungewichtet oder 1–2×30 s gewichtet. Kein automatischer Aufstieg.",
"weeks": 1,
"id": "phase-phase-2-level-finden-amp-techn-bc8640a305"
},
{
"name": "Phase 3 · Stabilisieren & mikroprogressieren",
"params": "Persönliche Stufen beibehalten und pro Session mindestens eine Variable verbessern: Position, Alignment, ROM, Tempo, Spannung, Reps, Haltezeit oder weniger Hilfe.",
"weeks": 1,
"id": "phase-phase-3-stabilisieren-amp-mikr-0d23157aec"
},
{
"name": "Phase 4 · Stabilisieren & mikroprogressieren",
"params": "Persönliche Stufen beibehalten und pro Session mindestens eine Variable verbessern: Position, Alignment, ROM, Tempo, Spannung, Reps, Haltezeit oder weniger Hilfe.",
"weeks": 1,
"id": "phase-phase-4-stabilisieren-amp-mikr-bcd6e4dab9"
},
{
"name": "Phase 5 · Kriterienbasiert aufsteigen",
"params": "Nur nach erfülltem Kriterium wechseln: 30 s Startposition, 8 Negative, 4 volle Reps zum Einstieg, 8 volle Reps vor der nächsten Schwierigkeit. Jede Übung separat.",
"weeks": 1,
"id": "phase-phase-5-kriterienbasiert-aufst-f83f7d2734"
},
{
"name": "Phase 6 · Kriterienbasiert aufsteigen",
"params": "Nur nach erfülltem Kriterium wechseln: 30 s Startposition, 8 Negative, 4 volle Reps zum Einstieg, 8 volle Reps vor der nächsten Schwierigkeit. Jede Übung separat.",
"weeks": 1,
"id": "phase-phase-6-kriterienbasiert-aufst-946cac84c8"
},
{
"name": "Phase 7 · Festigen & neu testen",
"params": "Aktuelle Varianten sauber wiederholen. Ende Woche 8 dieselben Tests wie an Tag 0. Wechsel zur Beginner Stage nur bei sauberer, wiederholbarer Technik und stabiler 3×/Woche-Gewohnheit.",
"weeks": 1,
"id": "phase-phase-7-festigen-amp-neu-teste-65823eedde"
},
{
"name": "Phase 8 · Festigen & neu testen",
"params": "Aktuelle Varianten sauber wiederholen. Ende Woche 8 dieselben Tests wie an Tag 0. Wechsel zur Beginner Stage nur bei sauberer, wiederholbarer Technik und stabiler 3×/Woche-Gewohnheit.",
"weeks": 1,
"id": "phase-phase-8-festigen-amp-neu-teste-bc626766b3"
}
],
"param_light": "Regenerationstag: kein Krafttraining; optional leichte Mobility oder Conditioning ohne Ermüdungsziel."
},
"prepost": {
"1": {
"cooldown": "optional 2–5 Min locker gehen und Atmung beruhigen",
"stretch": "Optional separat: Playlist 8 Full Body Mobility; nicht bis zur Ermüdung. Bulletproof Shoulders nicht hier, sondern nur als eigener Conditioning-Block am Regenerationstag.",
"warmup": "1–2 Min locker bewegen · Playlist 4 Wrist Conditioning (4 Übungen) + Finger Plank · Wall Scapular Push-ups 4–8 · Active Hang/Scapular Pull-up sehr leicht · 1–2 kontrollierte Squat-Rehearsals; Deep Squat Hold ggf. als Bein-Hauptübung, nicht als Warm-up"
},
"2": {
"cooldown": "Regeneration · optional lockerer Spaziergang",
"stretch": "Kein zweiter Schulterdurchgang im Cool-down: Bulletproof Shoulders nur einmal als separater Conditioning-Block oben; Wrist Conditioning bei Bedarf leicht.",
"warmup": "Kein Warm-up nötig · kein Krafttraining"
},
"3": {
"cooldown": "optional 2–5 Min locker gehen und Atmung beruhigen",
"stretch": "Optional separat: Playlist 8 Full Body Mobility; nicht bis zur Ermüdung. Bulletproof Shoulders nicht hier, sondern nur als eigener Conditioning-Block am Regenerationstag.",
"warmup": "1–2 Min locker bewegen · Playlist 4 Wrist Conditioning (4 Übungen) + Finger Plank · Wall Scapular Push-ups 4–8 · Active Hang/Scapular Pull-up sehr leicht · 1–2 kontrollierte Squat-Rehearsals; Deep Squat Hold ggf. als Bein-Hauptübung, nicht als Warm-up"
},
"4": {
"cooldown": "Ruhig ausklingen, keine Zusatzbelastung",
"stretch": "Optional: Playlist 8 Full Body Mobility, kontrolliert und schmerzfrei",
"warmup": "Kein Warm-up nötig · Mobility bei Bedarf kurz vorbereiten"
},
"5": {
"cooldown": "optional 2–5 Min locker gehen und Atmung beruhigen",
"stretch": "Optional separat: Playlist 8 Full Body Mobility; nicht bis zur Ermüdung. Bulletproof Shoulders nicht hier, sondern nur als eigener Conditioning-Block am Regenerationstag.",
"warmup": "1–2 Min locker bewegen · Playlist 4 Wrist Conditioning (4 Übungen) + Finger Plank · Wall Scapular Push-ups 4–8 · Active Hang/Scapular Pull-up sehr leicht · 1–2 kontrollierte Squat-Rehearsals; Deep Squat Hold ggf. als Bein-Hauptübung, nicht als Warm-up"
},
"6": {
"cooldown": "Vollständige Erholung",
"stretch": "Nur Wochenprotokoll und Flowchart-Entscheidung für die nächste Woche",
"warmup": "Kein Training"
}
},
"stages": {
"atw": {
"name": "Progressionsregel",
"steps": [
{
"name": "Startposition meist 10–30 s; Deep Squat siehe Sonderregel",
"id": "step-startposition-meist-10-30-s-de-cf24fe6b0a",
"phase_id": "phase-phase-1-level-finden-amp-techn-ae1454813c",
"result_schema": {
"mode": "none",
"weight_mode": "none",
"laterality": "bilateral",
"sides_mode": "same"
},
"movement_cluster": "general",
"factor": 1.0
},
{
"name": "Startposition meist 10–30 s; Deep Squat siehe Sonderregel",
"id": "step-startposition-meist-10-30-s-de-7f8eec1c9e",
"phase_id": "phase-phase-2-level-finden-amp-techn-bc8640a305",
"result_schema": {
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"movement_cluster": "general",
"factor": 1.0
},
{
"name": "Negative bis 8 sauber",
"id": "step-negative-bis-8-sauber-2ee7d2ec3a",
"phase_id": "phase-phase-3-stabilisieren-amp-mikr-0d23157aec",
"result_schema": {
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"factor": 1.0
},
{
"name": "Negative bis 8 sauber",
"id": "step-negative-bis-8-sauber-5aa0d823f3",
"phase_id": "phase-phase-4-stabilisieren-amp-mikr-bcd6e4dab9",
"result_schema": {
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"weight_mode": "none",
"laterality": "bilateral",
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},
"movement_cluster": "general",
"factor": 1.0
},
{
"name": "assistiert bevorzugt / Teil-Reps alternativ",
"id": "step-assistiert-bevorzugt-teil-reps-3cfdfbf0c9",
"phase_id": "phase-phase-5-kriterienbasiert-aufst-f83f7d2734",
"result_schema": {
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"movement_cluster": "general",
"factor": 1.0
},
{
"name": "assistiert bevorzugt / Teil-Reps alternativ",
"id": "step-assistiert-bevorzugt-teil-reps-7086055dcf",
"phase_id": "phase-phase-6-kriterienbasiert-aufst-946cac84c8",
"result_schema": {
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"laterality": "bilateral",
"sides_mode": "same"
},
"movement_cluster": "general",
"factor": 1.0
},
{
"name": "volle Reps 4–8, dann erschweren",
"id": "step-volle-reps-4-8-dann-erschweren-29ef936c03",
"phase_id": "phase-phase-7-festigen-amp-neu-teste-65823eedde",
"result_schema": {
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"factor": 1.0
},
{
"name": "volle Reps 4–8, dann erschweren",
"id": "step-volle-reps-4-8-dann-erschweren-1d2e3ec8a8",
"phase_id": "phase-phase-8-festigen-amp-neu-teste-bc626766b3",
"result_schema": {
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"factor": 1.0
}
],
"id": "progression-progressionsregel-2fbf7c1952",
"key": "atw"
},
"bic": {
"name": "Technik-Fokus",
"steps": [
{
"name": "Position & Alignment",
"id": "step-position-amp-alignment-ccfec71b67",
"phase_id": "phase-phase-1-level-finden-amp-techn-ae1454813c",
"result_schema": {
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},
{
"name": "Position & Alignment",
"id": "step-position-amp-alignment-a0240a6a9f",
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"result_schema": {
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"factor": 1.0
},
{
"name": "ROM & Bewegungspfad",
"id": "step-rom-amp-bewegungspfad-113bd351b3",
"phase_id": "phase-phase-3-stabilisieren-amp-mikr-0d23157aec",
"result_schema": {
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},
{
"name": "ROM & Bewegungspfad",
"id": "step-rom-amp-bewegungspfad-9739ca3bcd",
"phase_id": "phase-phase-4-stabilisieren-amp-mikr-bcd6e4dab9",
"result_schema": {
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"movement_cluster": "general",
"factor": 1.0
},
{
"name": "Tempo & Spannung",
"id": "step-tempo-amp-spannung-788af93895",
"phase_id": "phase-phase-5-kriterienbasiert-aufst-f83f7d2734",
"result_schema": {
"mode": "none",
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"laterality": "bilateral",
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"factor": 1.0
},
{
"name": "Tempo & Spannung",
"id": "step-tempo-amp-spannung-66e06e922b",
"phase_id": "phase-phase-6-kriterienbasiert-aufst-946cac84c8",
"result_schema": {
"mode": "none",
"weight_mode": "none",
"laterality": "bilateral",
"sides_mode": "same"
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"movement_cluster": "general",
"factor": 1.0
},
{
"name": "Bracing, Atmung & Fokus",
"id": "step-bracing-atmung-amp-fokus-fcc6cb89d5",
"phase_id": "phase-phase-7-festigen-amp-neu-teste-65823eedde",
"result_schema": {
"mode": "none",
"weight_mode": "none",
"laterality": "bilateral",
"sides_mode": "same"
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"movement_cluster": "general",
"factor": 1.0
},
{
"name": "Bracing, Atmung & Fokus",
"id": "step-bracing-atmung-amp-fokus-76bffcdf46",
"phase_id": "phase-phase-8-festigen-amp-neu-teste-bc626766b3",
"result_schema": {
"mode": "none",
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"laterality": "bilateral",
"sides_mode": "same"
},
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"factor": 1.0
}
],
"id": "progression-technik-fokus-e875e1dfde",
"key": "bic"
},
"bridge": {
"name": "Mikroprogression",
"steps": [
{
"name": "Technik verbessern",
"id": "step-technik-verbessern-18e45c232f",
"phase_id": "phase-phase-1-level-finden-amp-techn-ae1454813c",
"result_schema": {
"mode": "reps",
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},
{
"name": "Technik verbessern",
"id": "step-technik-verbessern-af64a8d335",
"phase_id": "phase-phase-2-level-finden-amp-techn-bc8640a305",
"result_schema": {
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"weight_mode": "none",
"laterality": "bilateral",
"sides_mode": "same"
},
"movement_cluster": "general",
"factor": 1.0
},
{
"name": "+1 saubere Rep / +Sekunden",
"id": "step-1-saubere-rep-sekunden-bea0a6f0f2",
"phase_id": "phase-phase-3-stabilisieren-amp-mikr-0d23157aec",
"result_schema": {
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"factor": 1.0
},
{
"name": "+1 saubere Rep / +Sekunden",
"id": "step-1-saubere-rep-sekunden-9df740632e",
"phase_id": "phase-phase-4-stabilisieren-amp-mikr-bcd6e4dab9",
"result_schema": {
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"weight_mode": "none",
"laterality": "bilateral",
"sides_mode": "same"
},
"movement_cluster": "general",
"factor": 1.0
},
{
"name": "etwas weniger Unterstützung",
"id": "step-etwas-weniger-unterstuetzung-18e44cfff5",
"phase_id": "phase-phase-5-kriterienbasiert-aufst-f83f7d2734",
"result_schema": {
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"factor": 1.0
},
{
"name": "etwas weniger Unterstützung",
"id": "step-etwas-weniger-unterstuetzung-a927afae34",
"phase_id": "phase-phase-6-kriterienbasiert-aufst-946cac84c8",
"result_schema": {
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"laterality": "bilateral",
"sides_mode": "same"
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"factor": 1.0
},
{
"name": "schwierigere Variante",
"id": "step-schwierigere-variante-75dc6896d9",
"phase_id": "phase-phase-7-festigen-amp-neu-teste-65823eedde",
"result_schema": {
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"laterality": "bilateral",
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"factor": 1.0
},
{
"name": "schwierigere Variante",
"id": "step-schwierigere-variante-7856fc9277",
"phase_id": "phase-phase-8-festigen-amp-neu-teste-bc626766b3",
"result_schema": {
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"laterality": "bilateral",
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"movement_cluster": "general",
"factor": 1.0
}
],
"id": "progression-mikroprogression-b0dc3add0c",
"key": "bridge"
},
"calf": {
"name": "Stagnationscheck",
"steps": [
{
"name": "Schlaf & Erholung prüfen",
"id": "step-schlaf-amp-erholung-pruefen-84e12e7461",
"phase_id": "phase-phase-1-level-finden-amp-techn-ae1454813c",
"result_schema": {
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},
{
"name": "Schlaf & Erholung prüfen",
"id": "step-schlaf-amp-erholung-pruefen-06ccaffb49",
"phase_id": "phase-phase-2-level-finden-amp-techn-bc8640a305",
"result_schema": {
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"weight_mode": "none",
"laterality": "bilateral",
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"movement_cluster": "calf",
"factor": 1.0
},
{
"name": "Fatigue / Zusatztraining prüfen",
"id": "step-fatigue-zusatztraining-pruefen-6a01f09acf",
"phase_id": "phase-phase-3-stabilisieren-amp-mikr-0d23157aec",
"result_schema": {
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"weight_mode": "none",
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"factor": 1.0
},
{
"name": "Fatigue / Zusatztraining prüfen",
"id": "step-fatigue-zusatztraining-pruefen-cc528ace63",
"phase_id": "phase-phase-4-stabilisieren-amp-mikr-bcd6e4dab9",
"result_schema": {
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"weight_mode": "none",
"laterality": "bilateral",
"sides_mode": "same"
},
"movement_cluster": "calf",
"factor": 1.0
},
{
"name": "leichtere Stufe oder mehr Hilfe",
"id": "step-leichtere-stufe-oder-mehr-hilf-ea4b6f2f82",
"phase_id": "phase-phase-5-kriterienbasiert-aufst-f83f7d2734",
"result_schema": {
"mode": "none",
"weight_mode": "none",
"laterality": "bilateral",
"sides_mode": "same"
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"factor": 1.0
},
{
"name": "leichtere Stufe oder mehr Hilfe",
"id": "step-leichtere-stufe-oder-mehr-hilf-53b23ce8bd",
"phase_id": "phase-phase-6-kriterienbasiert-aufst-946cac84c8",
"result_schema": {
"mode": "none",
"weight_mode": "none",
"laterality": "bilateral",
"sides_mode": "same"
},
"movement_cluster": "calf",
"factor": 1.0
},
{
"name": "bei 2 Sessions ohne Fortschritt anpassen",
"id": "step-bei-2-sessions-ohne-fortschrit-551809a978",
"phase_id": "phase-phase-7-festigen-amp-neu-teste-65823eedde",
"result_schema": {
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"weight_mode": "none",
"laterality": "bilateral",
"sides_mode": "same"
},
"movement_cluster": "calf",
"factor": 1.0
},
{
"name": "bei 2 Sessions ohne Fortschritt anpassen",
"id": "step-bei-2-sessions-ohne-fortschrit-609e7a3a40",
"phase_id": "phase-phase-8-festigen-amp-neu-teste-bc626766b3",
"result_schema": {
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"laterality": "bilateral",
"sides_mode": "same"
},
"movement_cluster": "calf",
"factor": 1.0
}
],
"id": "progression-stagnationscheck-5158f16cab",
"key": "calf"
},
"carry": {
"name": "Finger Plank",
"steps": [
{
"name": "Wand/Tisch 10–30 s",
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"phase_id": "phase-phase-1-level-finden-amp-techn-ae1454813c",
"result_schema": {
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"weight_mode": "none",
"laterality": "bilateral",
"sides_mode": "same"
},
"movement_cluster": "core",
"factor": 1.0
},
{
"name": "Wand/Tisch 10–30 s",
"id": "step-wand-tisch-10-30-s-a021af05f8",
"phase_id": "phase-phase-2-level-finden-amp-techn-bc8640a305",
"result_schema": {
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},
"movement_cluster": "core",
"factor": 1.0
},
{
"name": "Knievariante 10–30 s",
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"phase_id": "phase-phase-3-stabilisieren-amp-mikr-0d23157aec",
"result_schema": {
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{
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{
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{
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{
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{
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{
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{
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{
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{
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],
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{
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{
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},
{
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},
{
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{
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},
{
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}
],
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},
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{
"name": "2 Reps Reserve",
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{
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{
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{
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{
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{
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},
{
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},
{
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],
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},
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{
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},
{
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{
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},
{
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},
{
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},
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},
{
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},
{
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},
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}
],
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},
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},
{
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},
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},
{
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{
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},
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},
{
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{
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},
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},
{
"name": "auf Push-up übertragen",
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},
{
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}
],
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},
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},
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},
{
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},
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},
{
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},
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},
{
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},
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},
{
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},
{
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},
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},
{
"name": "volle Push-ups 4–8; bei 8 erschweren",
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},
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},
{
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}
],
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},
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{
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"id": "step-haende-hoch-knie-falls-10-s-1f36cd4622",
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},
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},
{
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},
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},
{
"name": "High Plank bis 30 s",
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},
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},
{
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},
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},
{
"name": "volle Körperspannung",
"id": "step-volle-koerperspannung-8633516312",
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},
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},
{
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},
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},
{
"name": "danach Negative beginnen",
"id": "step-danach-negative-beginnen-26cc88afec",
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},
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},
{
"name": "danach Negative beginnen",
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},
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}
],
"id": "progression-push-up-startposition-90c54c14cd",
"key": "lseng"
},
"lunge": {
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"steps": [
{
"name": "Türrahmen / Stange",
"id": "step-tuerrahmen-stange-4c3df7c28f",
"phase_id": "phase-phase-1-level-finden-amp-techn-ae1454813c",
"result_schema": {
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},
"movement_cluster": "knee_dominant",
"factor": 1.0
},
{
"name": "Türrahmen / Stange",
"id": "step-tuerrahmen-stange-caf422d72a",
"phase_id": "phase-phase-2-level-finden-amp-techn-bc8640a305",
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},
"movement_cluster": "knee_dominant",
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},
{
"name": "volle kontrollierte Tiefe",
"id": "step-volle-kontrollierte-tiefe-6f677356fa",
"phase_id": "phase-phase-3-stabilisieren-amp-mikr-0d23157aec",
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},
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},
{
"name": "volle kontrollierte Tiefe",
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},
"movement_cluster": "knee_dominant",
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},
{
"name": "Hilfe schrittweise reduzieren",
"id": "step-hilfe-schrittweise-reduzieren-51ef8c056f",
"phase_id": "phase-phase-5-kriterienbasiert-aufst-f83f7d2734",
"result_schema": {
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},
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},
{
"name": "Hilfe schrittweise reduzieren",
"id": "step-hilfe-schrittweise-reduzieren-54e5047e9e",
"phase_id": "phase-phase-6-kriterienbasiert-aufst-946cac84c8",
"result_schema": {
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},
"movement_cluster": "knee_dominant",
"factor": 1.0
},
{
"name": "zu vollen Squats wechseln",
"id": "step-zu-vollen-squats-wechseln-82d34ee4f5",
"phase_id": "phase-phase-7-festigen-amp-neu-teste-65823eedde",
"result_schema": {
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},
"movement_cluster": "knee_dominant",
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},
{
"name": "zu vollen Squats wechseln",
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"phase_id": "phase-phase-8-festigen-amp-neu-teste-bc626766b3",
"result_schema": {
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},
"movement_cluster": "knee_dominant",
"factor": 1.0
}
],
"id": "progression-squat-unterstuetzung-222f2deff0",
"key": "lunge"
},
"mtn": {
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"steps": [
{
"name": "kein Zusatztraining",
"id": "step-kein-zusatztraining-fabc8decb1",
"phase_id": "phase-phase-1-level-finden-amp-techn-ae1454813c",
"result_schema": {
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},
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},
{
"name": "kein Zusatztraining",
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{
"name": "locker bewegen",
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{
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{
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],
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{
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{
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{
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{
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{
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{
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{
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{
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{
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],
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{
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{
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{
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{
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{
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],
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{
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{
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{
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},
{
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},
{
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},
{
"name": "auf Rows übertragen",
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},
{
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}
],
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},
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},
{
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},
{
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{
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},
{
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},
{
"name": "assistierte Pull-ups 4–8",
"id": "step-assistierte-pull-ups-4-8-75a3804b03",
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},
"movement_cluster": "vertical_pull",
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},
{
"name": "volle Pull-ups 4–8; bei 8 erschweren",
"id": "step-volle-pull-ups-4-8-bei-8-ersch-13657948ce",
"phase_id": "phase-phase-7-festigen-amp-neu-teste-65823eedde",
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},
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},
{
"name": "volle Pull-ups 4–8; bei 8 erschweren",
"id": "step-volle-pull-ups-4-8-bei-8-ersch-a12929a96c",
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},
"movement_cluster": "vertical_pull",
"factor": 1.0
}
],
"id": "progression-pull-up-progression-e4ad50ac31",
"key": "rowe"
},
"sp": {
"name": "Side Plank · später",
"steps": [
{
"name": "Knie 10–30 s",
"id": "step-knie-10-30-s-a04fda4182",
"phase_id": "phase-phase-1-level-finden-amp-techn-ae1454813c",
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},
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},
{
"name": "Knie 10–30 s",
"id": "step-knie-10-30-s-fa5c3f0156",
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},
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},
{
"name": "volle Side Plank 10–30 s",
"id": "step-volle-side-plank-10-30-s-34820f11a3",
"phase_id": "phase-phase-3-stabilisieren-amp-mikr-0d23157aec",
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},
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},
{
"name": "volle Side Plank 10–30 s",
"id": "step-volle-side-plank-10-30-s-be34794e30",
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},
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},
{
"name": "Hebel erschweren",
"id": "step-hebel-erschweren-e870313a11",
"phase_id": "phase-phase-5-kriterienbasiert-aufst-f83f7d2734",
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},
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},
{
"name": "Hebel erschweren",
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"laterality": "unilateral",
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},
"movement_cluster": "core",
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},
{
"name": "lateral chain ergänzen",
"id": "step-lateral-chain-ergaenzen-d5bf33ed6e",
"phase_id": "phase-phase-7-festigen-amp-neu-teste-65823eedde",
"result_schema": {
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},
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},
{
"name": "lateral chain ergänzen",
"id": "step-lateral-chain-ergaenzen-91ce5310d7",
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},
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"factor": 1.0
}
],
"id": "progression-side-plank-spaeter-6dfa6a3b0d",
"key": "sp"
},
"squat": {
"name": "Squat-Progression",
"steps": [
{
"name": "Deep Squat Hold: 60 s BW / 30 s gewichtet",
"id": "step-deep-squat-hold-60-s-bw-30-s-g-5829d21464",
"phase_id": "phase-phase-1-level-finden-amp-techn-ae1454813c",
"result_schema": {
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"laterality": "bilateral",
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},
"movement_cluster": "knee_dominant",
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},
{
"name": "Deep Squat Hold: 60 s BW / 30 s gewichtet",
"id": "step-deep-squat-hold-60-s-bw-30-s-g-ccda7124ba",
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},
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},
{
"name": "1–2 Sätze jeden 2. Tag; erst komfortabel",
"id": "step-1-2-saetze-jeden-2-tag-erst-ko-a42ec5fa5c",
"phase_id": "phase-phase-3-stabilisieren-amp-mikr-0d23157aec",
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},
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},
{
"name": "1–2 Sätze jeden 2. Tag; erst komfortabel",
"id": "step-1-2-saetze-jeden-2-tag-erst-ko-97729a1ee3",
"phase_id": "phase-phase-4-stabilisieren-amp-mikr-bcd6e4dab9",
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},
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},
{
"name": "Negative / assistierte Squats 4–8",
"id": "step-negative-assistierte-squats-4--599708fcee",
"phase_id": "phase-phase-5-kriterienbasiert-aufst-f83f7d2734",
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},
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},
{
"name": "Negative / assistierte Squats 4–8",
"id": "step-negative-assistierte-squats-4--2141de14f1",
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},
"movement_cluster": "knee_dominant",
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},
{
"name": "volle Squats 4–8; bei 8 KB möglich",
"id": "step-volle-squats-4-8-bei-8-kb-moeg-42273d4c69",
"phase_id": "phase-phase-7-festigen-amp-neu-teste-65823eedde",
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},
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},
{
"name": "volle Squats 4–8; bei 8 KB möglich",
"id": "step-volle-squats-4-8-bei-8-kb-moeg-4bad8f3b1f",
"phase_id": "phase-phase-8-festigen-amp-neu-teste-bc626766b3",
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},
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}
],
"id": "progression-squat-progression-5cf9160e5b",
"key": "squat"
},
"sup": {
"name": "Prone Y-T-W",
"steps": [
{
"name": "saubere Y-Position",
"id": "step-saubere-y-position-529d1cd763",
"phase_id": "phase-phase-1-level-finden-amp-techn-ae1454813c",
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},
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},
{
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},
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},
{
"name": "saubere T-Position",
"id": "step-saubere-t-position-83a7145889",
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},
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},
{
"name": "saubere T-Position",
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},
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},
{
"name": "saubere W-Position",
"id": "step-saubere-w-position-87966ac5b9",
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},
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},
{
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},
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},
{
"name": "kontrollierter Y-T-W-Durchgang",
"id": "step-kontrollierter-y-t-w-durchgang-8a7eec7df8",
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},
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},
{
"name": "kontrollierter Y-T-W-Durchgang",
"id": "step-kontrollierter-y-t-w-durchgang-b9b672cb47",
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},
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}
],
"id": "progression-prone-y-t-w-3a24eaf55c",
"key": "sup"
},
"swing": {
"name": "Kettlebell in diesem Block",
"steps": [
{
"name": "kein Swing-Zirkel",
"id": "step-kein-swing-zirkel-1cb890712e",
"phase_id": "phase-phase-1-level-finden-amp-techn-ae1454813c",
"result_schema": {
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},
"movement_cluster": "hip_hinge",
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},
{
"name": "kein Swing-Zirkel",
"id": "step-kein-swing-zirkel-f528b2dc38",
"phase_id": "phase-phase-2-level-finden-amp-techn-bc8640a305",
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},
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},
{
"name": "nur Squat ggf. beladen",
"id": "step-nur-squat-ggf-beladen-7b222c3c81",
"phase_id": "phase-phase-3-stabilisieren-amp-mikr-0d23157aec",
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},
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},
{
"name": "nur Squat ggf. beladen",
"id": "step-nur-squat-ggf-beladen-37e386b7bc",
"phase_id": "phase-phase-4-stabilisieren-amp-mikr-bcd6e4dab9",
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},
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"factor": 1.0
},
{
"name": "Volumen minimal halten",
"id": "step-volumen-minimal-halten-09fd077fa1",
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},
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},
{
"name": "Volumen minimal halten",
"id": "step-volumen-minimal-halten-0e5b8af5c0",
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},
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},
{
"name": "KB bleibt Progressionswerkzeug",
"id": "step-kb-bleibt-progressionswerkzeug-8593f7b221",
"phase_id": "phase-phase-7-festigen-amp-neu-teste-65823eedde",
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},
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},
{
"name": "KB bleibt Progressionswerkzeug",
"id": "step-kb-bleibt-progressionswerkzeug-64625bcf5d",
"phase_id": "phase-phase-8-festigen-amp-neu-teste-bc626766b3",
"result_schema": {
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},
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"factor": 1.0
}
],
"id": "progression-kettlebell-in-diesem-block-c5679bd0d4",
"key": "swing"
},
"tsquat": {
"name": "Negative Squats",
"steps": [
{
"name": "langsam absenken",
"id": "step-langsam-absenken-b250a57257",
"phase_id": "phase-phase-1-level-finden-amp-techn-ae1454813c",
"result_schema": {
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},
"movement_cluster": "knee_dominant",
"factor": 1.0
},
{
"name": "langsam absenken",
"id": "step-langsam-absenken-acd3a9f13b",
"phase_id": "phase-phase-2-level-finden-amp-techn-bc8640a305",
"result_schema": {
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},
"movement_cluster": "knee_dominant",
"factor": 1.0
},
{
"name": "unterstützt aufstehen",
"id": "step-unterstuetzt-aufstehen-e3f0b8a12a",
"phase_id": "phase-phase-3-stabilisieren-amp-mikr-0d23157aec",
"result_schema": {
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},
"movement_cluster": "knee_dominant",
"factor": 1.0
},
{
"name": "unterstützt aufstehen",
"id": "step-unterstuetzt-aufstehen-47f8c015d9",
"phase_id": "phase-phase-4-stabilisieren-amp-mikr-bcd6e4dab9",
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},
"movement_cluster": "knee_dominant",
"factor": 1.0
},
{
"name": "4–8 sauber",
"id": "step-4-8-sauber-bc48af55e6",
"phase_id": "phase-phase-5-kriterienbasiert-aufst-f83f7d2734",
"result_schema": {
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},
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},
{
"name": "4–8 sauber",
"id": "step-4-8-sauber-68c4019fd2",
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"result_schema": {
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},
"movement_cluster": "knee_dominant",
"factor": 1.0
},
{
"name": "nach 8 assistierte/volle Reps",
"id": "step-nach-8-assistierte-volle-reps-5cfb95beec",
"phase_id": "phase-phase-7-festigen-amp-neu-teste-65823eedde",
"result_schema": {
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},
"movement_cluster": "knee_dominant",
"factor": 0.55
},
{
"name": "nach 8 assistierte/volle Reps",
"id": "step-nach-8-assistierte-volle-reps-a9e8b3c9b0",
"phase_id": "phase-phase-8-festigen-amp-neu-teste-bc626766b3",
"result_schema": {
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},
"movement_cluster": "knee_dominant",
"factor": 0.55
}
],
"id": "progression-negative-squats-83b51fc468",
"key": "tsquat"
},
"tw": {
"name": "Playlist 7 Mobility",
"steps": [
{
"name": "optional separat",
"id": "step-optional-separat-7b29ebf83e",
"phase_id": "phase-phase-1-level-finden-amp-techn-ae1454813c",
"result_schema": {
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},
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},
{
"name": "optional separat",
"id": "step-optional-separat-11ae49b683",
"phase_id": "phase-phase-2-level-finden-amp-techn-bc8640a305",
"result_schema": {
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},
"movement_cluster": "general",
"factor": 1.0
},
{
"name": "kontrollierter ROM",
"id": "step-kontrollierter-rom-cb99075262",
"phase_id": "phase-phase-3-stabilisieren-amp-mikr-0d23157aec",
"result_schema": {
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},
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},
{
"name": "kontrollierter ROM",
"id": "step-kontrollierter-rom-b2993f6eaf",
"phase_id": "phase-phase-4-stabilisieren-amp-mikr-bcd6e4dab9",
"result_schema": {
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"laterality": "bilateral",
"sides_mode": "same"
},
"movement_cluster": "general",
"factor": 1.0
},
{
"name": "2–4×/Woche möglich",
"id": "step-2-4-woche-moeglich-1d1637eb3b",
"phase_id": "phase-phase-5-kriterienbasiert-aufst-f83f7d2734",
"result_schema": {
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"laterality": "bilateral",
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},
"movement_cluster": "general",
"factor": 1.0
},
{
"name": "2–4×/Woche möglich",
"id": "step-2-4-woche-moeglich-2fbef46ba6",
"phase_id": "phase-phase-6-kriterienbasiert-aufst-946cac84c8",
"result_schema": {
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},
"movement_cluster": "general",
"factor": 1.0
},
{
"name": "nicht als Krafttraining",
"id": "step-nicht-als-krafttraining-6da59933d1",
"phase_id": "phase-phase-7-festigen-amp-neu-teste-65823eedde",
"result_schema": {
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"laterality": "bilateral",
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},
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"factor": 1.0
},
{
"name": "nicht als Krafttraining",
"id": "step-nicht-als-krafttraining-6f87b4cdd0",
"phase_id": "phase-phase-8-festigen-amp-neu-teste-bc626766b3",
"result_schema": {
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},
"movement_cluster": "general",
"factor": 1.0
}
],
"id": "progression-playlist-7-mobility-cf0245d08b",
"key": "tw"
},
"wall": {
"name": "Active Hang",
"steps": [
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"id": "movement-1-2-reps-reserve-pruefen-85e3b5af37",
"name": "1–2 Reps Reserve prüfen",
"progression_id": "name:1-2-reps-reserve-pruefen",
"movement_cluster": "general",
"movement_label": "Allgemein",
"result_schema": {
"mode": "none",
"weight_mode": "none",
"laterality": "bilateral",
"sides_mode": "same"
},
"variants": []
},
"movement-schmerzcheck-f658f713e7": {
"id": "movement-schmerzcheck-f658f713e7",
"name": "Schmerzcheck",
"progression_id": "name:schmerzcheck",
"movement_cluster": "general",
"movement_label": "Allgemein",
"result_schema": {
"mode": "none",
"weight_mode": "none",
"laterality": "bilateral",
"sides_mode": "same"
},
"variants": []
},
"movement-push-protokollieren-e0770774a1": {
"id": "movement-push-protokollieren-e0770774a1",
"name": "Push protokollieren",
"progression_id": "name:push-protokollieren",
"movement_cluster": "general",
"movement_label": "Allgemein",
"result_schema": {
"mode": "none",
"weight_mode": "none",
"laterality": "bilateral",
"sides_mode": "same"
},
"variants": []
},
"movement-pull-protokollieren-71a9be182e": {
"id": "movement-pull-protokollieren-71a9be182e",
"name": "Pull protokollieren",
"progression_id": "name:pull-protokollieren",
"movement_cluster": "general",
"movement_label": "Allgemein",
"result_schema": {
"mode": "none",
"weight_mode": "none",
"laterality": "bilateral",
"sides_mode": "same"
},
"variants": []
},
"movement-beine-protokollieren-712a79f464": {
"id": "movement-beine-protokollieren-712a79f464",
"name": "Beine protokollieren",
"progression_id": "name:beine-protokollieren",
"movement_cluster": "general",
"movement_label": "Allgemein",
"result_schema": {
"mode": "none",
"weight_mode": "none",
"laterality": "bilateral",
"sides_mode": "same"
},
"variants": []
},
"movement-core-protokollieren-279940b6d0": {
"id": "movement-core-protokollieren-279940b6d0",
"name": "Core protokollieren",
"progression_id": "name:core-protokollieren",
"movement_cluster": "core",
"movement_label": "Core",
"result_schema": {
"mode": "none",
"weight_mode": "none",
"laterality": "bilateral",
"sides_mode": "same"
},
"variants": []
},
"movement-startposition-pruefen-0676749716": {
"id": "movement-startposition-pruefen-0676749716",
"name": "Startposition prüfen",
"progression_id": "name:startposition-pruefen",
"movement_cluster": "general",
"movement_label": "Allgemein",
"result_schema": {
"mode": "seconds",
"weight_mode": "none",
"laterality": "bilateral",
"sides_mode": "same"
},
"variants": []
},
"movement-negative-pruefen-363284950d": {
"id": "movement-negative-pruefen-363284950d",
"name": "Negative prüfen",
"progression_id": "name:negative-pruefen",
"movement_cluster": "general",
"movement_label": "Allgemein",
"result_schema": {
"mode": "reps",
"weight_mode": "none",
"laterality": "bilateral",
"sides_mode": "same"
},
"variants": []
},
"movement-volle-reps-pruefen-4955104cc2": {
"id": "movement-volle-reps-pruefen-4955104cc2",
"name": "Volle Reps prüfen",
"progression_id": "name:volle-reps-pruefen",
"movement_cluster": "general",
"movement_label": "Allgemein",
"result_schema": {
"mode": "reps",
"weight_mode": "none",
"laterality": "bilateral",
"sides_mode": "same"
},
"variants": []
},
"movement-schwierigkeit-erhoehen-2b4e278d42": {
"id": "movement-schwierigkeit-erhoehen-2b4e278d42",
"name": "Schwierigkeit erhöhen",
"progression_id": "name:schwierigkeit-erhoehen",
"movement_cluster": "general",
"movement_label": "Allgemein",
"result_schema": {
"mode": "none",
"weight_mode": "none",
"laterality": "bilateral",
"sides_mode": "same"
},
"variants": []
}
}
},
"draft": {
"colors": {
"ACC2": "#0F766E",
"ACCENT": "#C2410C",
"DARK": "#23201C",
"GOALBG": "#FBF1E9",
"GRID": "#CFC9BF",
"INK": "#1A1A1A",
"KBBG": "#F1ECFB",
"KBCOL": "#6D28D9",
"LIGHT": "#F4F1EC",
"LINK": "#1565C0",
"MUTE": "#6B6256",
"WARMBG": "#EAF1F0"
},
"days": [
{
"badge": {
"color": "#0F766E",
"text": ""
},
"focus": "Ganzkörper A · Push + Pull + Beine + Core",
"num": 1,
"rotations": [
{
"exercises": [
{
"cue": "High Plank 10–30 s → Negative 4–8 → assistiert bevorzugt / Teil-Reps alternativ → volle Reps 4–8",
"key": "ls",
"name": "Push-up-Progression",
"result_schema": {
"mode": "auto",
"weight_mode": "none",
"laterality": "bilateral",
"sides_mode": "same"
},
"progression_id": "ls",
"id": "exercise-item-e16264eee6",
"exercise_id": "movement-push-up-progression-118a55be62",
"movement_cluster": "horizontal_push",
"movement_label": "Push-up",
"legacy_id": "d1-r0-e0"
},
{
"cue": "Active Hang 10–30 s → Scapular Pull-ups → Negative 4–8 → assistiert 4–8 → volle Reps 4–8",
"key": "rowe",
"name": "Pull-up-Progression",
"result_schema": {
"mode": "auto",
"weight_mode": "none",
"laterality": "bilateral",
"sides_mode": "same"
},
"progression_id": "rowe",
"id": "exercise-1-e944165e56",
"exercise_id": "movement-pull-up-progression-68d78ccd63",
"movement_cluster": "vertical_pull",
"movement_label": "Pull-up / Hang",
"legacy_id": "d1-r0-e1"
},
{
"cue": "Deep Squat Hold: 1–2×60 s ungewichtet oder 1–2×30 s gewichtet, jeden 2. Tag; erst komfortabel → Negative → assistiert → volle Squats 4–8; KB-Goblet erst nach 8 sauberen Reps",
"key": "squat",
"name": "Squat-Progression",
"result_schema": {
"mode": "auto",
"weight_mode": "optional",
"laterality": "bilateral",
"sides_mode": "same"
},
"progression_id": "squat",
"id": "exercise-2-b91cc1e59f",
"exercise_id": "movement-squat-progression-b93d6a593b",
"movement_cluster": "knee_dominant",
"movement_label": "Kniebeuge / Ausfallschritt",
"legacy_id": "d1-r0-e2"
},
{
"cue": "Passende Variante 10–30 s; bei <10 s leichter, bei 30 s Schwierigkeit erhöhen",
"key": "plank",
"name": "Plank-Progression",
"result_schema": {
"mode": "seconds",
"weight_mode": "none",
"laterality": "bilateral",
"sides_mode": "same"
},
"progression_id": "plank",
"id": "exercise-3-5ec1c8e378",
"exercise_id": "movement-plank-progression-31156b972b",
"movement_cluster": "core",
"movement_label": "Core",
"legacy_id": "d1-r0-e3"
}
],
"label": "ARBEITSSATZ 1 — 4–8 Reps / Holds nach persönlicher Stufe",
"id": "rotation-arbeitssatz-1-4-8-reps-holds-n-93a7b5d3a5"
},
{
"exercises": [
{
"cue": "High Plank 10–30 s → Negative 4–8 → assistiert bevorzugt / Teil-Reps alternativ → volle Reps 4–8",
"key": "ls",
"name": "Push-up-Progression",
"result_schema": {
"mode": "auto",
"weight_mode": "none",
"laterality": "bilateral",
"sides_mode": "same"
},
"progression_id": "ls",
"id": "exercise-item-afde40398a",
"exercise_id": "movement-push-up-progression-118a55be62",
"movement_cluster": "horizontal_push",
"movement_label": "Push-up",
"legacy_id": "d1-r1-e0"
},
{
"cue": "Active Hang 10–30 s → Scapular Pull-ups → Negative 4–8 → assistiert 4–8 → volle Reps 4–8",
"key": "rowe",
"name": "Pull-up-Progression",
"result_schema": {
"mode": "auto",
"weight_mode": "none",
"laterality": "bilateral",
"sides_mode": "same"
},
"progression_id": "rowe",
"id": "exercise-1-9ec914e9e2",
"exercise_id": "movement-pull-up-progression-68d78ccd63",
"movement_cluster": "vertical_pull",
"movement_label": "Pull-up / Hang",
"legacy_id": "d1-r1-e1"
},
{
"cue": "Deep Squat Hold: 1–2×60 s ungewichtet oder 1–2×30 s gewichtet, jeden 2. Tag; erst komfortabel → Negative → assistiert → volle Squats 4–8; KB-Goblet erst nach 8 sauberen Reps",
"key": "squat",
"name": "Squat-Progression",
"result_schema": {
"mode": "auto",
"weight_mode": "optional",
"laterality": "bilateral",
"sides_mode": "same"
},
"progression_id": "squat",
"id": "exercise-2-1ae469095c",
"exercise_id": "movement-squat-progression-b93d6a593b",
"movement_cluster": "knee_dominant",
"movement_label": "Kniebeuge / Ausfallschritt",
"legacy_id": "d1-r1-e2"
},
{
"cue": "Passende Variante 10–30 s; bei <10 s leichter, bei 30 s Schwierigkeit erhöhen",
"key": "plank",
"name": "Plank-Progression",
"result_schema": {
"mode": "seconds",
"weight_mode": "none",
"laterality": "bilateral",
"sides_mode": "same"
},
"progression_id": "plank",
"id": "exercise-3-750dd86258",
"exercise_id": "movement-plank-progression-31156b972b",
"movement_cluster": "core",
"movement_label": "Core",
"legacy_id": "d1-r1-e3"
}
],
"label": "ARBEITSSATZ 2 — gleiche persönliche Stufe",
"id": "rotation-arbeitssatz-2-gleiche-persoenl-9ea5c29794"
}
],
"id": "day-ganzkoerper-a-push-pull-beine--425f3fef77"
},
{
"badge": {
"color": "#6B6256",
"text": ""
},
"focus": "Regeneration · optional Schulter Conditioning",
"num": 2,
"rotations": [
{
"exercises": [
{
"cue": "Playlist 5 exakt videogegeführt; bei Trainingsstart bis zu 3×/Woche, Volumen leicht halten",
"key": "name:bulletproof-shoulders",
"name": "Bulletproof Shoulders",
"result_schema": {
"mode": "none",
"weight_mode": "none",
"laterality": "bilateral",
"sides_mode": "same"
},
"progression_id": "name:bulletproof-shoulders",
"id": "exercise-item-9805179e68",
"exercise_id": "movement-bulletproof-shoulders-c0a078d108",
"movement_cluster": "general",
"movement_label": "Allgemein",
"legacy_id": "d2-r0-e0"
},
{
"cue": "Nur kontrolliert und schmerzfrei; kein Schwung, Nacken lang",
"key": "name:prone-y-t-w-technik",
"name": "Prone Y-T-W Technik",
"result_schema": {
"mode": "none",
"weight_mode": "none",
"laterality": "bilateral",
"sides_mode": "same"
},
"progression_id": "name:prone-y-t-w-technik",
"id": "exercise-1-941443ade3",
"exercise_id": "movement-prone-y-t-w-technik-80560abe41",
"movement_cluster": "general",
"movement_label": "Allgemein",
"legacy_id": "d2-r0-e1"
},
{
"cue": "20–40 Min optional; Gesprächs-Tempo, kein Intervalltraining",
"key": "name:lockerer-spaziergang",
"name": "Lockerer Spaziergang",
"result_schema": {
"mode": "minutes",
"weight_mode": "none",
"laterality": "bilateral",
"sides_mode": "same"
},
"progression_id": "name:lockerer-spaziergang",
"id": "exercise-2-1156e4d54e",
"exercise_id": "movement-lockerer-spaziergang-cd93978ea1",
"movement_cluster": "general",
"movement_label": "Allgemein",
"legacy_id": "d2-r0-e2"
},
{
"cue": "Schlaf, Muskelkater, Handgelenke, Ellbogen und Schultern beurteilen",
"key": "name:regeneration-pruefen",
"name": "Regeneration prüfen",
"result_schema": {
"mode": "none",
"weight_mode": "none",
"laterality": "bilateral",
"sides_mode": "same"
},
"progression_id": "name:regeneration-pruefen",
"id": "exercise-3-730e1ffe5e",
"exercise_id": "movement-regeneration-pruefen-3d83efff8f",
"movement_cluster": "general",
"movement_label": "Allgemein",
"legacy_id": "d2-r0-e3"
}
],
"label": "KEIN KRAFTTRAINING — OPTIONAL",
"id": "rotation-kein-krafttraining-optional-81a22c40d8"
},
{
"exercises": [
{
"cue": "Playlist 4: vier Warm-up-Drills; Finger Plank ergänzen",
"key": "name:wrist-conditioning",
"name": "Wrist Conditioning",
"result_schema": {
"mode": "none",
"weight_mode": "none",
"laterality": "bilateral",
"sides_mode": "same"
},
"progression_id": "name:wrist-conditioning",
"id": "exercise-item-434ab0d6cd",
"exercise_id": "movement-wrist-conditioning-ee8f71f37e",
"movement_cluster": "general",
"movement_label": "Allgemein",
"legacy_id": "d2-r1-e0"
},
{
"cue": "10–30 s in passender Variante; <10 s leichter, bei 30 s schwerer",
"key": "name:finger-plank",
"name": "Finger Plank",
"result_schema": {
"mode": "seconds",
"weight_mode": "none",
"laterality": "bilateral",
"sides_mode": "same"
},
"progression_id": "name:finger-plank",
"id": "exercise-1-2fe41cea5a",
"exercise_id": "movement-finger-plank-456618869c",
"movement_cluster": "core",
"movement_label": "Core",
"legacy_id": "d2-r1-e1"
},
{
"cue": "Playlist 8 optional; separat und ruhig, nicht als Kraftzirkel",
"key": "name:full-body-mobility",
"name": "Full Body Mobility",
"result_schema": {
"mode": "none",
"weight_mode": "none",
"laterality": "bilateral",
"sides_mode": "same"
},
"progression_id": "name:full-body-mobility",
"id": "exercise-2-9ecfe09b02",
"exercise_id": "movement-full-body-mobility-f4ab17f25a",
"movement_cluster": "general",
"movement_label": "Allgemein",
"legacy_id": "d2-r1-e2"
},
{
"cue": "Keine Zusatz-Sätze für Push, Pull, Beine oder Core",
"key": "name:sonst-vollstaendig-pausieren",
"name": "Sonst vollständig pausieren",
"result_schema": {
"mode": "none",
"weight_mode": "none",
"laterality": "bilateral",
"sides_mode": "same"
},
"progression_id": "name:sonst-vollstaendig-pausieren",
"id": "exercise-3-aa830acb25",
"exercise_id": "movement-sonst-vollstaendig-pausieren-b291d0cf69",
"movement_cluster": "general",
"movement_label": "Allgemein",
"legacy_id": "d2-r1-e3"
}
],
"label": "OPTIONALE PFLEGE — NICHT BIS ZUR ERMÜDUNG",
"id": "rotation-optionale-pflege-nicht-bis-zur-5f931f935f"
}
],
"id": "day-regeneration-optional-schulter-8a933efccd"
},
{
"badge": {
"color": "#0F766E",
"text": ""
},
"focus": "Ganzkörper B · bessere Ausführung",
"num": 3,
"rotations": [
{
"exercises": [
{
"cue": "High Plank 10–30 s → Negative 4–8 → assistiert bevorzugt / Teil-Reps alternativ → volle Reps 4–8",
"key": "ls",
"name": "Push-up-Progression",
"result_schema": {
"mode": "auto",
"weight_mode": "none",
"laterality": "bilateral",
"sides_mode": "same"
},
"progression_id": "ls",
"id": "exercise-item-ef06de6209",
"exercise_id": "movement-push-up-progression-118a55be62",
"movement_cluster": "horizontal_push",
"movement_label": "Push-up",
"legacy_id": "d3-r0-e0"
},
{
"cue": "Active Hang 10–30 s → Scapular Pull-ups → Negative 4–8 → assistiert 4–8 → volle Reps 4–8",
"key": "rowe",
"name": "Pull-up-Progression",
"result_schema": {
"mode": "auto",
"weight_mode": "none",
"laterality": "bilateral",
"sides_mode": "same"
},
"progression_id": "rowe",
"id": "exercise-1-e91b0eb7ea",
"exercise_id": "movement-pull-up-progression-68d78ccd63",
"movement_cluster": "vertical_pull",
"movement_label": "Pull-up / Hang",
"legacy_id": "d3-r0-e1"
},
{
"cue": "Deep Squat Hold: 1–2×60 s ungewichtet oder 1–2×30 s gewichtet, jeden 2. Tag; erst komfortabel → Negative → assistiert → volle Squats 4–8; KB-Goblet erst nach 8 sauberen Reps",
"key": "squat",
"name": "Squat-Progression",
"result_schema": {
"mode": "auto",
"weight_mode": "optional",
"laterality": "bilateral",
"sides_mode": "same"
},
"progression_id": "squat",
"id": "exercise-2-b83bb1b189",
"exercise_id": "movement-squat-progression-b93d6a593b",
"movement_cluster": "knee_dominant",
"movement_label": "Kniebeuge / Ausfallschritt",
"legacy_id": "d3-r0-e2"
},
{
"cue": "Passende Variante 10–30 s; bei <10 s leichter, bei 30 s Schwierigkeit erhöhen",
"key": "plank",
"name": "Plank-Progression",
"result_schema": {
"mode": "seconds",
"weight_mode": "none",
"laterality": "bilateral",
"sides_mode": "same"
},
"progression_id": "plank",
"id": "exercise-3-3ef2e70f5f",
"exercise_id": "movement-plank-progression-31156b972b",
"movement_cluster": "core",
"movement_label": "Core",
"legacy_id": "d3-r0-e3"
}
],
"label": "ARBEITSSATZ 1 — 4–8 Reps / Holds nach persönlicher Stufe",
"id": "rotation-arbeitssatz-1-4-8-reps-holds-n-31d3e1cf81"
},
{
"exercises": [
{
"cue": "High Plank 10–30 s → Negative 4–8 → assistiert bevorzugt / Teil-Reps alternativ → volle Reps 4–8",
"key": "ls",
"name": "Push-up-Progression",
"result_schema": {
"mode": "auto",
"weight_mode": "none",
"laterality": "bilateral",
"sides_mode": "same"
},
"progression_id": "ls",
"id": "exercise-item-7e9d3b8778",
"exercise_id": "movement-push-up-progression-118a55be62",
"movement_cluster": "horizontal_push",
"movement_label": "Push-up",
"legacy_id": "d3-r1-e0"
},
{
"cue": "Active Hang 10–30 s → Scapular Pull-ups → Negative 4–8 → assistiert 4–8 → volle Reps 4–8",
"key": "rowe",
"name": "Pull-up-Progression",
"result_schema": {
"mode": "auto",
"weight_mode": "none",
"laterality": "bilateral",
"sides_mode": "same"
},
"progression_id": "rowe",
"id": "exercise-1-0576793b2d",
"exercise_id": "movement-pull-up-progression-68d78ccd63",
"movement_cluster": "vertical_pull",
"movement_label": "Pull-up / Hang",
"legacy_id": "d3-r1-e1"
},
{
"cue": "Deep Squat Hold: 1–2×60 s ungewichtet oder 1–2×30 s gewichtet, jeden 2. Tag; erst komfortabel → Negative → assistiert → volle Squats 4–8; KB-Goblet erst nach 8 sauberen Reps",
"key": "squat",
"name": "Squat-Progression",
"result_schema": {
"mode": "auto",
"weight_mode": "optional",
"laterality": "bilateral",
"sides_mode": "same"
},
"progression_id": "squat",
"id": "exercise-2-2cc9126f3c",
"exercise_id": "movement-squat-progression-b93d6a593b",
"movement_cluster": "knee_dominant",
"movement_label": "Kniebeuge / Ausfallschritt",
"legacy_id": "d3-r1-e2"
},
{
"cue": "Passende Variante 10–30 s; bei <10 s leichter, bei 30 s Schwierigkeit erhöhen",
"key": "plank",
"name": "Plank-Progression",
"result_schema": {
"mode": "seconds",
"weight_mode": "none",
"laterality": "bilateral",
"sides_mode": "same"
},
"progression_id": "plank",
"id": "exercise-3-442575f355",
"exercise_id": "movement-plank-progression-31156b972b",
"movement_cluster": "core",
"movement_label": "Core",
"legacy_id": "d3-r1-e3"
}
],
"label": "ARBEITSSATZ 2 — gleiche persönliche Stufe",
"id": "rotation-arbeitssatz-2-gleiche-persoenl-3cf874b60c"
}
],
"id": "day-ganzkoerper-b-bessere-ausfuehr-cbccb5a18c"
},
{
"badge": {
"color": "#6B6256",
"text": ""
},
"focus": "Regeneration · optional Mobility",
"num": 4,
"rotations": [
{
"exercises": [
{
"cue": "Videoroutine der Playlist 8; ruhig, kontrolliert, ohne Kraftziel",
"key": "name:full-body-mobility",
"name": "Full Body Mobility",
"result_schema": {
"mode": "none",
"weight_mode": "none",
"laterality": "bilateral",
"sides_mode": "same"
},
"progression_id": "name:full-body-mobility",
"id": "exercise-item-61699773e3",
"exercise_id": "movement-full-body-mobility-f4ab17f25a",
"movement_cluster": "general",
"movement_label": "Allgemein",
"legacy_id": "d4-r0-e0"
},
{
"cue": "Nur schmerzfreier ROM; unterstützt eine saubere Kniebeuge",
"key": "name:sprunggelenk-mobilitaet",
"name": "Sprunggelenk-Mobilität",
"result_schema": {
"mode": "none",
"weight_mode": "none",
"laterality": "bilateral",
"sides_mode": "same"
},
"progression_id": "name:sprunggelenk-mobilitaet",
"id": "exercise-1-9a77e1bd9b",
"exercise_id": "movement-sprunggelenk-mobilitaet-ef05527f38",
"movement_cluster": "general",
"movement_label": "Allgemein",
"legacy_id": "d4-r0-e1"
},
{
"cue": "Kontrollierte Bewegungen, kein aggressives Dehnen",
"key": "name:hueft-mobilitaet",
"name": "Hüft-Mobilität",
"result_schema": {
"mode": "none",
"weight_mode": "none",
"laterality": "bilateral",
"sides_mode": "same"
},
"progression_id": "name:hueft-mobilitaet",
"id": "exercise-2-e78ed44a90",
"exercise_id": "movement-hueft-mobilitaet-7836e93f5c",
"movement_cluster": "general",
"movement_label": "Allgemein",
"legacy_id": "d4-r0-e2"
},
{
"cue": "Sanft bewegen; keine Zusatzermüdung für die nächste Einheit",
"key": "name:brustwirbelsaeule-schultern",
"name": "Brustwirbelsäule / Schultern",
"result_schema": {
"mode": "none",
"weight_mode": "none",
"laterality": "bilateral",
"sides_mode": "same"
},
"progression_id": "name:brustwirbelsaeule-schultern",
"id": "exercise-3-e8e41d6352",
"exercise_id": "movement-brustwirbelsaeule-schultern-02622f8d13",
"movement_cluster": "general",
"movement_label": "Allgemein",
"legacy_id": "d4-r0-e3"
}
],
"label": "OPTIONAL: PLAYLIST 8 — MOBILITY",
"id": "rotation-optional-playlist-8-mobility-5e1ae6ee55"
},
{
"exercises": [
{
"cue": "Optional locker bewegen",
"key": "name:spaziergang",
"name": "Spaziergang",
"result_schema": {
"mode": "minutes",
"weight_mode": "none",
"laterality": "bilateral",
"sides_mode": "same"
},
"progression_id": "name:spaziergang",
"id": "exercise-item-67777b2931",
"exercise_id": "movement-spaziergang-feb087e265",
"movement_cluster": "general",
"movement_label": "Allgemein",
"legacy_id": "d4-r1-e0"
},
{
"cue": "Regeneration ist Teil der Progression",
"key": "name:schlaf-priorisieren",
"name": "Schlaf priorisieren",
"result_schema": {
"mode": "none",
"weight_mode": "none",
"laterality": "bilateral",
"sides_mode": "same"
},
"progression_id": "name:schlaf-priorisieren",
"id": "exercise-1-72400ba5c9",
"exercise_id": "movement-schlaf-priorisieren-b6845205e5",
"movement_cluster": "general",
"movement_label": "Allgemein",
"legacy_id": "d4-r1-e1"
},
{
"cue": "War die letzte Einheit näher am Versagen, nächste Einheit leichter wählen",
"key": "name:1-2-reps-reserve-pruefen",
"name": "1–2 Reps Reserve prüfen",
"result_schema": {
"mode": "none",
"weight_mode": "none",
"laterality": "bilateral",
"sides_mode": "same"
},
"progression_id": "name:1-2-reps-reserve-pruefen",
"id": "exercise-2-db67a28ad8",
"exercise_id": "movement-1-2-reps-reserve-pruefen-85e3b5af37",
"movement_cluster": "general",
"movement_label": "Allgemein",
"legacy_id": "d4-r1-e2"
},
{
"cue": "Stechender oder zunehmender Gelenkschmerz: Übung anpassen oder pausieren",
"key": "name:schmerzcheck",
"name": "Schmerzcheck",
"result_schema": {
"mode": "none",
"weight_mode": "none",
"laterality": "bilateral",
"sides_mode": "same"
},
"progression_id": "name:schmerzcheck",
"id": "exercise-3-b06e0c5872",
"exercise_id": "movement-schmerzcheck-f658f713e7",
"movement_cluster": "general",
"movement_label": "Allgemein",
"legacy_id": "d4-r1-e3"
}
],
"label": "REGENERATION — MINIMAL HALTEN",
"id": "rotation-regeneration-minimal-halten-c450e97a0b"
}
],
"id": "day-regeneration-optional-mobility-0f3d34036d"
},
{
"badge": {
"color": "#0F766E",
"text": ""
},
"focus": "Ganzkörper C · Wochenabschluss",
"light": false,
"num": 5,
"rotations": [
{
"exercises": [
{
"cue": "High Plank 10–30 s → Negative 4–8 → assistiert bevorzugt / Teil-Reps alternativ → volle Reps 4–8",
"key": "ls",
"name": "Push-up-Progression",
"result_schema": {
"mode": "auto",
"weight_mode": "none",
"laterality": "bilateral",
"sides_mode": "same"
},
"progression_id": "ls",
"id": "exercise-item-cbbb28ae57",
"exercise_id": "movement-push-up-progression-118a55be62",
"movement_cluster": "horizontal_push",
"movement_label": "Push-up",
"legacy_id": "d5-r0-e0"
},
{
"cue": "Active Hang 10–30 s → Scapular Pull-ups → Negative 4–8 → assistiert 4–8 → volle Reps 4–8",
"key": "rowe",
"name": "Pull-up-Progression",
"result_schema": {
"mode": "auto",
"weight_mode": "none",
"laterality": "bilateral",
"sides_mode": "same"
},
"progression_id": "rowe",
"id": "exercise-1-b5cdc5acfc",
"exercise_id": "movement-pull-up-progression-68d78ccd63",
"movement_cluster": "vertical_pull",
"movement_label": "Pull-up / Hang",
"legacy_id": "d5-r0-e1"
},
{
"cue": "Deep Squat Hold: 1–2×60 s ungewichtet oder 1–2×30 s gewichtet, jeden 2. Tag; erst komfortabel → Negative → assistiert → volle Squats 4–8; KB-Goblet erst nach 8 sauberen Reps",
"key": "squat",
"name": "Squat-Progression",
"result_schema": {
"mode": "auto",
"weight_mode": "optional",
"laterality": "bilateral",
"sides_mode": "same"
},
"progression_id": "squat",
"id": "exercise-2-c8c3bf00a5",
"exercise_id": "movement-squat-progression-b93d6a593b",
"movement_cluster": "knee_dominant",
"movement_label": "Kniebeuge / Ausfallschritt",
"legacy_id": "d5-r0-e2"
},
{
"cue": "Passende Variante 10–30 s; bei <10 s leichter, bei 30 s Schwierigkeit erhöhen",
"key": "plank",
"name": "Plank-Progression",
"result_schema": {
"mode": "seconds",
"weight_mode": "none",
"laterality": "bilateral",
"sides_mode": "same"
},
"progression_id": "plank",
"id": "exercise-3-72a4e18f04",
"exercise_id": "movement-plank-progression-31156b972b",
"movement_cluster": "core",
"movement_label": "Core",
"legacy_id": "d5-r0-e3"
}
],
"label": "ARBEITSSATZ 1 — 4–8 Reps / Holds nach persönlicher Stufe",
"id": "rotation-arbeitssatz-1-4-8-reps-holds-n-a937682d98"
},
{
"exercises": [
{
"cue": "High Plank 10–30 s → Negative 4–8 → assistiert bevorzugt / Teil-Reps alternativ → volle Reps 4–8",
"key": "ls",
"name": "Push-up-Progression",
"result_schema": {
"mode": "auto",
"weight_mode": "none",
"laterality": "bilateral",
"sides_mode": "same"
},
"progression_id": "ls",
"id": "exercise-item-3f953adfdb",
"exercise_id": "movement-push-up-progression-118a55be62",
"movement_cluster": "horizontal_push",
"movement_label": "Push-up",
"legacy_id": "d5-r1-e0"
},
{
"cue": "Active Hang 10–30 s → Scapular Pull-ups → Negative 4–8 → assistiert 4–8 → volle Reps 4–8",
"key": "rowe",
"name": "Pull-up-Progression",
"result_schema": {
"mode": "auto",
"weight_mode": "none",
"laterality": "bilateral",
"sides_mode": "same"
},
"progression_id": "rowe",
"id": "exercise-1-5fda83a424",
"exercise_id": "movement-pull-up-progression-68d78ccd63",
"movement_cluster": "vertical_pull",
"movement_label": "Pull-up / Hang",
"legacy_id": "d5-r1-e1"
},
{
"cue": "Deep Squat Hold: 1–2×60 s ungewichtet oder 1–2×30 s gewichtet, jeden 2. Tag; erst komfortabel → Negative → assistiert → volle Squats 4–8; KB-Goblet erst nach 8 sauberen Reps",
"key": "squat",
"name": "Squat-Progression",
"result_schema": {
"mode": "auto",
"weight_mode": "optional",
"laterality": "bilateral",
"sides_mode": "same"
},
"progression_id": "squat",
"id": "exercise-2-b40c4b6a58",
"exercise_id": "movement-squat-progression-b93d6a593b",
"movement_cluster": "knee_dominant",
"movement_label": "Kniebeuge / Ausfallschritt",
"legacy_id": "d5-r1-e2"
},
{
"cue": "Passende Variante 10–30 s; bei <10 s leichter, bei 30 s Schwierigkeit erhöhen",
"key": "plank",
"name": "Plank-Progression",
"result_schema": {
"mode": "seconds",
"weight_mode": "none",
"laterality": "bilateral",
"sides_mode": "same"
},
"progression_id": "plank",
"id": "exercise-3-ce921d5b08",
"exercise_id": "movement-plank-progression-31156b972b",
"movement_cluster": "core",
"movement_label": "Core",
"legacy_id": "d5-r1-e3"
}
],
"label": "ARBEITSSATZ 2 — gleiche persönliche Stufe",
"id": "rotation-arbeitssatz-2-gleiche-persoenl-c713162cb9"
}
],
"id": "day-ganzkoerper-c-wochenabschluss-f1d536f095"
},
{
"badge": {
"color": "#6B6256",
"text": ""
},
"color": "#6B6256",
"focus": "Vollständige Erholung · Wochencheck",
"note": "Kein Krafttraining. Notiere pro Hauptübung die persönliche Stufe, Reps/Haltezeit, Unterstützung und eine technische Verbesserung. Sonntag bleibt ebenfalls frei bzw. sehr locker.",
"note_bg": "#F4F1EC",
"num": 6,
"rotations": [
{
"exercises": [
{
"cue": "Stufe, 2 Sätze, Reps/Haltezeit und Techniknotiz",
"key": "name:push-protokollieren",
"name": "Push protokollieren",
"result_schema": {
"mode": "none",
"weight_mode": "none",
"laterality": "bilateral",
"sides_mode": "same"
},
"progression_id": "name:push-protokollieren",
"id": "exercise-item-5e98211225",
"exercise_id": "movement-push-protokollieren-e0770774a1",
"movement_cluster": "general",
"movement_label": "Allgemein",
"legacy_id": "d6-r0-e0"
},
{
"cue": "Stufe, Unterstützung/Band/Fußhilfe und Techniknotiz",
"key": "name:pull-protokollieren",
"name": "Pull protokollieren",
"result_schema": {
"mode": "none",
"weight_mode": "none",
"laterality": "bilateral",
"sides_mode": "same"
},
"progression_id": "name:pull-protokollieren",
"id": "exercise-1-4ffe56788d",
"exercise_id": "movement-pull-protokollieren-71a9be182e",
"movement_cluster": "general",
"movement_label": "Allgemein",
"legacy_id": "d6-r0-e1"
},
{
"cue": "Stufe, Tiefe, Unterstützung bzw. Kettlebell-Gewicht",
"key": "name:beine-protokollieren",
"name": "Beine protokollieren",
"result_schema": {
"mode": "none",
"weight_mode": "none",
"laterality": "bilateral",
"sides_mode": "same"
},
"progression_id": "name:beine-protokollieren",
"id": "exercise-2-d163fb171a",
"exercise_id": "movement-beine-protokollieren-712a79f464",
"movement_cluster": "general",
"movement_label": "Allgemein",
"legacy_id": "d6-r0-e2"
},
{
"cue": "Plank-Variante und saubere Haltezeit",
"key": "name:core-protokollieren",
"name": "Core protokollieren",
"result_schema": {
"mode": "none",
"weight_mode": "none",
"laterality": "bilateral",
"sides_mode": "same"
},
"progression_id": "name:core-protokollieren",
"id": "exercise-3-a6dff34f5c",
"exercise_id": "movement-core-protokollieren-279940b6d0",
"movement_cluster": "core",
"movement_label": "Core",
"legacy_id": "d6-r0-e3"
}
],
"label": "WOCHENCHECK — NUR DOKUMENTIEREN",
"id": "rotation-wochencheck-nur-dokumentieren-46027202a0"
},
{
"exercises": [
{
"cue": "Mindestens 10 s; bis 30 s halten, sonst Schwierigkeit senken",
"key": "name:startposition-pruefen",
"name": "Startposition prüfen",
"result_schema": {
"mode": "seconds",
"weight_mode": "none",
"laterality": "bilateral",
"sides_mode": "same"
},
"progression_id": "name:startposition-pruefen",
"id": "exercise-item-faff57b16d",
"exercise_id": "movement-startposition-pruefen-0676749716",
"movement_cluster": "general",
"movement_label": "Allgemein",
"legacy_id": "d6-r1-e0"
},
{
"cue": "Bis 8 saubere Wiederholungen; vorher nicht überspringen",
"key": "name:negative-pruefen",
"name": "Negative prüfen",
"result_schema": {
"mode": "reps",
"weight_mode": "none",
"laterality": "bilateral",
"sides_mode": "same"
},
"progression_id": "name:negative-pruefen",
"id": "exercise-1-2c33847f25",
"exercise_id": "movement-negative-pruefen-363284950d",
"movement_cluster": "general",
"movement_label": "Allgemein",
"legacy_id": "d6-r1-e1"
},
{
"cue": "Unter 4: assistiert bevorzugen; ab 4 volle Reps trainieren",
"key": "name:volle-reps-pruefen",
"name": "Volle Reps prüfen",
"result_schema": {
"mode": "reps",
"weight_mode": "none",
"laterality": "bilateral",
"sides_mode": "same"
},
"progression_id": "name:volle-reps-pruefen",
"id": "exercise-2-f432054dde",
"exercise_id": "movement-volle-reps-pruefen-4955104cc2",
"movement_cluster": "general",
"movement_label": "Allgemein",
"legacy_id": "d6-r1-e2"
},
{
"cue": "Erst nach 8 sauberen vollen Reps; dann Zyklus neu starten",
"key": "name:schwierigkeit-erhoehen",
"name": "Schwierigkeit erhöhen",
"result_schema": {
"mode": "none",
"weight_mode": "none",
"laterality": "bilateral",
"sides_mode": "same"
},
"progression_id": "name:schwierigkeit-erhoehen",
"id": "exercise-3-00836121d2",
"exercise_id": "movement-schwierigkeit-erhoehen-2b4e278d42",
"movement_cluster": "general",
"movement_label": "Allgemein",
"legacy_id": "d6-r1-e3"
}
],
"label": "ENTSCHEIDUNG FÜR NÄCHSTE WOCHE",
"id": "rotation-entscheidung-fuer-naechste-woc-51b5dca3e8"
}
],
"id": "day-vollstaendige-erholung-wochenc-b3998121a6"
}
],
"front": {
"baseline_head": "Standortbestimmung & Tracking",
"baseline_intro": "Ermittle vor Einheit 1 für jede Kategorie die erste nicht bestandene Stufe des Flowcharts. In Woche 8 unter identischen Bedingungen wiederholen.",
"baseline_rows": [
[
"Test",
"Tag 0",
"Woche 8"
],
[
"Push: aktuelle Stufe + saubere Reps/Haltezeit",
"",
""
],
[
"High Plank (saubere Sekunden, max. 30 notieren)",
"",
""
],
[
"Pull: aktuelle Stufe + Unterstützung",
"",
""
],
[
"Active Hang (saubere Sekunden, max. 30 notieren)",
"",
""
],
[
"Beine: aktuelle Stufe + saubere Reps/Haltezeit",
"",
""
],
[
"Plank: Variante + saubere Sekunden",
"",
""
],
[
"Absolvierte Kraftsessions (von 24)",
"0",
""
],
[
"Körpergewicht (kg)",
"95",
""
]
],
"flow_rows": [
[
"Teil",
"Inhalt",
"Zeit"
],
[
"Warm-up",
"Ganzkörper + Wrists + Scapula, nicht ermüdend",
"5–10 Min"
],
[
"Arbeitssatz 1",
"Push · Pull · Beine · Core",
"individuell"
],
[
"Arbeitssatz 2",
"gleiche Stufen; volle Erholung zulassen",
"individuell"
],
[
"Optional",
"Playlist 5 Shoulders / Playlist 8 Mobility separat",
"nach Bedarf"
],
[
"",
"Gesamt Krafttraining",
"~25–40 Min"
]
],
"goals_box": "Nach 8 Wochen zählt kein künstliches Wiederholungsziel, sondern die Newbie-Kriterien:
• 3 Ganzkörpereinheiten pro Woche sind zur stabilen Gewohnheit geworden.
• Du beherrschst je eine saubere, wiederholbare Push-, Pull-, Bein- und Core-Variante.
• Du kennst bei jeder Bewegung deine aktuelle Stufe und kannst sie über Technik, Reps, Haltezeit, ROM oder weniger Unterstützung steigern.
• Ein Wechsel zur Beginner Stage erfolgt nur, wenn die Grundbewegungen nicht mehr unbeholfen wirken und die Regeneration stabil bleibt.",
"goals_head": "Ziel der 8 Wochen: Newbie Stage sauber abschließen",
"goals_note": "Flowchart-Regel für jede Übung separat: Startposition mindestens 10 s, bis 30 s ausbauen. Ausnahme Beine: Deep Squat Hold jeden 2. Tag, 1–2×60 s ungewichtet oder 1–2×30 s gewichtet; erst in der tiefen Position sicher und komfortabel werden. Dann bis 8 saubere Negative. Danach volle Reps testen: unter 4 volle Reps assistiert bevorzugen, Teil-Reps nur alternativ; ab 4 volle Reps trainieren, bis 8 erreicht sind. Erst dann Schwierigkeit erhöhen und den Zyklus neu starten. Die Kalenderwoche erzwingt keinen Aufstieg.",
"kb_box": "Die Kettlebell bleibt in dieser Newbie Stage ein Progressionswerkzeug, kein zweites Programm:
• Hauptübung Beine bleibt die persönliche Squat-Stufe.
• Sobald 8 saubere Bodyweight Squats kontrolliert möglich sind, kann ein leichter Goblet Squat die Schwierigkeit erhöhen.
• Keine zusätzlichen Swings, Presses, Rows oder Kettlebell-Zirkel in diesem Block. So bleiben Umfang und Übungsauswahl beim CaliHoss-Newbie-Schema.",
"kb_head": "Rolle der Kettlebell",
"lib_head": "CaliHoss-Playlists & Übungsbibliothek",
"lib_intro": "Die Links führen direkt zur Kursseite bzw. zum passenden Playlist-Abschnitt. Die Videos enthalten die eigentliche Technikschulung; dieses Dokument strukturiert die Anwendung.",
"reminder_head": "Unveränderliche Regeln",
"reminders": [
"3× pro Woche Ganzkörper. Je Einheit genau eine Hauptübung aus Push, Pull, Beine und Core.",
"2 Arbeitssätze. Dynamisch 4–8 Reps; isometrisch normalerweise 10–30 s; Deep Squat Hold als Sonderregel 1–2×60 s ungewichtet oder 1–2×30 s gewichtet jeden 2. Tag. Etwa 1–2 saubere Reps vor dem Versagen stoppen.",
"Technik vor Zahlen. Pro Einheit mindestens eine Variable verbessern: Position, Alignment, ROM, Tempo, Spannung, Reps, Haltezeit oder Unterstützung.",
"Kein Kalenderaufstieg. Jede Kategorie folgt unabhängig dem Flowchart und bleibt auf der ersten nicht bestandenen Stufe.",
"Nach 2 stagnierenden Sessions prüfen: Erholung, Ermüdung, Übungsstufe und Unterstützung anpassen."
],
"session_how_body": "Kein Tabata. Nach dem 5–10-minütigen Ganzkörper-Warm-up absolvierst du Arbeitssatz 1 für Push, Pull, Beine und Core mit ausreichenden Pausen. Danach folgt Arbeitssatz 2 derselben vier persönlichen Stufen. Dynamische Übungen: 4–8 saubere Reps; Holds normalerweise 10–30 s; Deep Squat Hold: 1–2×60 s ungewichtet oder 1–2×30 s gewichtet jeden 2. Tag. Intensität: 80–90 % bzw. 1–2 Reps Reserve. Pausiere so lange, bis die nächste Ausführung sauber ist.",
"session_how_head": "So funktioniert eine Ganzkörpereinheit",
"sheets_note": "Wochenrhythmus: Tag 1, 3 und 5 Krafttraining; dazwischen Regeneration. Tag 2/4 enthalten nur optionale Conditioning-/Mobility-Hinweise, Tag 6 ist vollständig frei. Alle Hauptübungen folgen dem persönlichen Progressions-Flowchart.",
"timer_note": "Timer: normale Stoppuhr für Holds und Pausen; kein 20/10-Intervalltimer."
},
"library": [
{
"color": "ACC2",
"group": "KURS & PROGRAMM",
"items": [
{
"desc": "Programmstufen, Grundübungen, Begriffe und 5–10-minütiges bewegungsspezifisches Warm-up.",
"name": "Playlist 1: Foundation",
"url": "https://calihoss.me/learn/calisthenics/#playlist-1-foundation"
},
{
"desc": "Technik, Bewegungsentwicklung, Volumen, Mikroprogression und das Progression Decision Flowchart.",
"name": "Playlist 2: Progression",
"url": "https://calihoss.me/learn/calisthenics/#playlist-2-progression"
},
{
"desc": "3× Ganzkörper pro Woche; je eine Übung aus Push, Pull, Beine und Core; 2×4–8 bei 80–90 % Intensität.",
"name": "Newbie Stage",
"url": "https://calihoss.me/learn/calisthenics/#newbie-stage"
},
{
"desc": "Klimmzugstangen, Unterstützungsmöglichkeiten und niedrige Stangen/Parallettes.",
"name": "Playlist 3: Equipment",
"url": "https://calihoss.me/learn/calisthenics/#playlist-3-equipment"
}
]
},
{
"color": "ACC2",
"group": "WARM-UP · WRISTS · SHOULDERS · SCAPULA",
"items": [
{
"desc": "Vier Wrist-Warm-up-Übungen in jeder Einheit; Finger Planks ausdrücklich ergänzen.",
"name": "Playlist 4: Wrists and Forearms",
"url": "https://calihoss.me/learn/calisthenics/#playlist-4-wrists-and-forearms"
},
{
"desc": "Passende Variante 10–30 s. Erst nach 30 s pro Position zu schwereren Varianten oder Combos wechseln.",
"name": "Finger Plank",
"url": "https://calihoss.me/learn/calisthenics/#wrist-warm-up-routine"
},
{
"desc": "Bulletproof Shoulders, Prone Y-T-W und Serratus-/Scapula-Kontrolle; bei Trainingsstart bis zu 3×/Woche.",
"name": "Playlist 5: Shoulders",
"url": "https://calihoss.me/learn/calisthenics/#playlist-5-shoulders"
},
{
"desc": "Push-up: Protraktion. Row: Retraction. Dip: Depression. Pike/Handstand: Elevation.",
"name": "Scapula-Grundrichtungen",
"url": "https://calihoss.me/learn/calisthenics/#the-scapula"
}
]
},
{
"color": "ACC2",
"group": "PUSH · PUSH-UP-PROGRESSION",
"items": [
{
"desc": "Auswahl, erste Push-up-Progressionen, Knee Push-up, Form, Handposition und Tempo.",
"name": "Playlist 15: Push-ups",
"url": "https://calihoss.me/learn/calisthenics/#playlist-15-push-ups"
},
{
"desc": "10 s beherrschen, dann bis 30 s ausbauen. Bei <10 s Hände erhöhen oder Knie verwenden.",
"name": "Startposition: High Plank",
"url": "https://calihoss.me/learn/calisthenics/#progression-decision-flowchart"
},
{
"desc": "Langsam durch den kontrollierbaren vollen ROM absenken; Ziel 4–8, Übergang nach 8 sauberen Negativen.",
"name": "Negative Push-ups",
"url": "https://calihoss.me/learn/calisthenics/#beginner-push-up-workout"
},
{
"desc": "Unter 4 volle Reps: Knie-/erhöhte Push-ups bevorzugen. Ab 4 volle Reps trainieren; bei 8 erschweren.",
"name": "Assistiert → volle Push-ups",
"url": "https://calihoss.me/learn/calisthenics/#first-push-up-progressions"
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]
},
{
"color": "ACC2",
"group": "PULL · PULL-UP-PROGRESSION",
"items": [
{
"desc": "Erster Pull-up, Scapular Pull-ups, Hangs und Unterstützung. Für Full Body werden assistierte Pull-ups empfohlen.",
"name": "Playlist 14: Pull-ups",
"url": "https://calihoss.me/learn/calisthenics/#playlist-14-pull-ups"
},
{
"desc": "Lats durch Außenrotation aktivieren; leichte Scapula-Depression, nicht maximal nach unten ziehen.",
"name": "Startposition: Active Hang",
"url": "https://calihoss.me/learn/calisthenics/#hangs-technique"
},
{
"desc": "Erste Pull-up-Progression: Ellbogen gestreckt, Schulterblätter kontrolliert depressieren, Lats aktivieren.",
"name": "Scapular Pull-ups",
"url": "https://calihoss.me/learn/calisthenics/#scapular-pull-ups-technique"
},
{
"desc": "Obere Position per Hocker erreichen, langsam absenken; 4–8 saubere Wiederholungen.",
"name": "Negative Pull-ups",
"url": "https://calihoss.me/learn/calisthenics/#first-pull-up-progression"
},
{
"desc": "Fuß- oder Bandhilfe so wählen, dass 4–8 volle kontrollierte Reps mit 1–2 Reps Reserve möglich sind.",
"name": "Assistierte Pull-ups",
"url": "https://calihoss.me/learn/calisthenics/#first-pull-up-progression"
},
{
"desc": "Ab 4 sauberen vollen Reps diese trainieren; bei 8 Schwierigkeit erhöhen und Flowchart neu beginnen.",
"name": "Volle Pull-ups",
"url": "https://calihoss.me/learn/calisthenics/#progression-decision-flowchart"
},
{
"desc": "Nur als Alternative, falls keine Pull-up-Möglichkeit vorhanden ist; Newbies dürfen zunächst eine Pull-Bewegung wählen.",
"name": "Playlist 13: Inverted Rows",
"url": "https://calihoss.me/learn/calisthenics/#playlist-13-inverted-rows"
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]
},
{
"color": "ACC2",
"group": "BEINE · CORE",
"items": [
{
"desc": "Beintraining als Fundament; im Full-Body-Plan mindestens Squat oder Hinge abdecken.",
"name": "Playlist 10: Legs",
"url": "https://calihoss.me/learn/calisthenics/#playlist-10-legs"
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{
"desc": "Zuerst Deep Squat Hold jeden 2. Tag: 1–2×60 s ungewichtet oder 1–2×30 s gewichtet. Erst komfortabel, dann Negative, assistierte und volle Squats 4–8.",
"name": "Squat-Progression",
"url": "https://calihoss.me/learn/calisthenics/#progression-decision-flowchart"
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{
"desc": "Erst nach 8 sauberen Bodyweight Squats als Schwierigkeitserhöhung; leichte Glocke und voller kontrollierter ROM.",
"name": "Goblet Squat mit Kettlebell",
"url": "https://calihoss.me/learn/calisthenics/#develop-the-movement"
},
{
"desc": "Core als Stabilisation und Anti-Bewegung; für Full Body kann eine Core-Übung je Einheit ergänzt werden.",
"name": "Playlist 9: Core",
"url": "https://calihoss.me/learn/calisthenics/#playlist-9-core"
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{
"desc": "Plank als fundamentale Core-Übung; 10–30 s, danach Schwierigkeit oder Widerstand erhöhen.",
"name": "Playlist 12: Planks",
"url": "https://calihoss.me/learn/calisthenics/#playlist-12-planks"
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]
},
{
"color": "ACC2",
"group": "OPTIONAL · SPÄTER",
"items": [
{
"desc": "Separate Full-Body-Mobility-Routine 2–4×/Woche möglich; nicht als zusätzliche Kraftsession behandeln.",
"name": "Playlist 8: Mobility",
"url": "https://calihoss.me/learn/calisthenics/#playlist-8-mobility"
},
{
"desc": "Noch nicht Hauptübung dieses Blocks. Später: Dip Support Hold → Scapular Dips → Negative → assistierte → volle Dips.",
"name": "Playlist 16: Dips",
"url": "https://calihoss.me/learn/calisthenics/#playlist-16-dips"
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"meta": {
"days": 6,
"doc_title": "CaliHoss Newbie Stage · 8-Wochen-Plan",
"footer_left": "CaliHoss Newbie Stage · 3× Ganzkörper · Progression per Flowchart",
"output_name": "CaliHoss-Newbie-8-Wochen.pdf",
"subtitle": "Blutiger Anfänger · 3× Ganzkörper/Woche · 2×4–8 Reps · Holds meist 10–30 s · Deep Squat 60/30 s · Kettlebell nur als Progression",
"title": "CaliHoss Newbie Stage – 8 Wochen",
"weeks": 8
},
"phases": {
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"name": "Phase 1 · Level finden & Technik",
"params": "Für jede Kategorie die erste nicht bestandene Flowchart-Stufe bestimmen. 2 Sätze, 4–8 Reps bzw. meist 10–30 s, 1–2 Reps Reserve. Deep Squat Hold separat jeden 2. Tag: 1–2×60 s ungewichtet oder 1–2×30 s gewichtet. Kein automatischer Aufstieg.",
"weeks": 1,
"id": "phase-phase-1-level-finden-amp-techn-ae1454813c"
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{
"name": "Phase 2 · Level finden & Technik",
"params": "Für jede Kategorie die erste nicht bestandene Flowchart-Stufe bestimmen. 2 Sätze, 4–8 Reps bzw. meist 10–30 s, 1–2 Reps Reserve. Deep Squat Hold separat jeden 2. Tag: 1–2×60 s ungewichtet oder 1–2×30 s gewichtet. Kein automatischer Aufstieg.",
"weeks": 1,
"id": "phase-phase-2-level-finden-amp-techn-bc8640a305"
},
{
"name": "Phase 3 · Stabilisieren & mikroprogressieren",
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"weeks": 1,
"id": "phase-phase-3-stabilisieren-amp-mikr-0d23157aec"
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{
"name": "Phase 4 · Stabilisieren & mikroprogressieren",
"params": "Persönliche Stufen beibehalten und pro Session mindestens eine Variable verbessern: Position, Alignment, ROM, Tempo, Spannung, Reps, Haltezeit oder weniger Hilfe.",
"weeks": 1,
"id": "phase-phase-4-stabilisieren-amp-mikr-bcd6e4dab9"
},
{
"name": "Phase 5 · Kriterienbasiert aufsteigen",
"params": "Nur nach erfülltem Kriterium wechseln: 30 s Startposition, 8 Negative, 4 volle Reps zum Einstieg, 8 volle Reps vor der nächsten Schwierigkeit. Jede Übung separat.",
"weeks": 1,
"id": "phase-phase-5-kriterienbasiert-aufst-f83f7d2734"
},
{
"name": "Phase 6 · Kriterienbasiert aufsteigen",
"params": "Nur nach erfülltem Kriterium wechseln: 30 s Startposition, 8 Negative, 4 volle Reps zum Einstieg, 8 volle Reps vor der nächsten Schwierigkeit. Jede Übung separat.",
"weeks": 1,
"id": "phase-phase-6-kriterienbasiert-aufst-946cac84c8"
},
{
"name": "Phase 7 · Festigen & neu testen",
"params": "Aktuelle Varianten sauber wiederholen. Ende Woche 8 dieselben Tests wie an Tag 0. Wechsel zur Beginner Stage nur bei sauberer, wiederholbarer Technik und stabiler 3×/Woche-Gewohnheit.",
"weeks": 1,
"id": "phase-phase-7-festigen-amp-neu-teste-65823eedde"
},
{
"name": "Phase 8 · Festigen & neu testen",
"params": "Aktuelle Varianten sauber wiederholen. Ende Woche 8 dieselben Tests wie an Tag 0. Wechsel zur Beginner Stage nur bei sauberer, wiederholbarer Technik und stabiler 3×/Woche-Gewohnheit.",
"weeks": 1,
"id": "phase-phase-8-festigen-amp-neu-teste-bc626766b3"
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],
"param_light": "Regenerationstag: kein Krafttraining; optional leichte Mobility oder Conditioning ohne Ermüdungsziel."
},
"prepost": {
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"cooldown": "optional 2–5 Min locker gehen und Atmung beruhigen",
"stretch": "Optional separat: Playlist 8 Full Body Mobility; nicht bis zur Ermüdung. Bulletproof Shoulders nicht hier, sondern nur als eigener Conditioning-Block am Regenerationstag.",
"warmup": "1–2 Min locker bewegen · Playlist 4 Wrist Conditioning (4 Übungen) + Finger Plank · Wall Scapular Push-ups 4–8 · Active Hang/Scapular Pull-up sehr leicht · 1–2 kontrollierte Squat-Rehearsals; Deep Squat Hold ggf. als Bein-Hauptübung, nicht als Warm-up"
},
"2": {
"cooldown": "Regeneration · optional lockerer Spaziergang",
"stretch": "Kein zweiter Schulterdurchgang im Cool-down: Bulletproof Shoulders nur einmal als separater Conditioning-Block oben; Wrist Conditioning bei Bedarf leicht.",
"warmup": "Kein Warm-up nötig · kein Krafttraining"
},
"3": {
"cooldown": "optional 2–5 Min locker gehen und Atmung beruhigen",
"stretch": "Optional separat: Playlist 8 Full Body Mobility; nicht bis zur Ermüdung. Bulletproof Shoulders nicht hier, sondern nur als eigener Conditioning-Block am Regenerationstag.",
"warmup": "1–2 Min locker bewegen · Playlist 4 Wrist Conditioning (4 Übungen) + Finger Plank · Wall Scapular Push-ups 4–8 · Active Hang/Scapular Pull-up sehr leicht · 1–2 kontrollierte Squat-Rehearsals; Deep Squat Hold ggf. als Bein-Hauptübung, nicht als Warm-up"
},
"4": {
"cooldown": "Ruhig ausklingen, keine Zusatzbelastung",
"stretch": "Optional: Playlist 8 Full Body Mobility, kontrolliert und schmerzfrei",
"warmup": "Kein Warm-up nötig · Mobility bei Bedarf kurz vorbereiten"
},
"5": {
"cooldown": "optional 2–5 Min locker gehen und Atmung beruhigen",
"stretch": "Optional separat: Playlist 8 Full Body Mobility; nicht bis zur Ermüdung. Bulletproof Shoulders nicht hier, sondern nur als eigener Conditioning-Block am Regenerationstag.",
"warmup": "1–2 Min locker bewegen · Playlist 4 Wrist Conditioning (4 Übungen) + Finger Plank · Wall Scapular Push-ups 4–8 · Active Hang/Scapular Pull-up sehr leicht · 1–2 kontrollierte Squat-Rehearsals; Deep Squat Hold ggf. als Bein-Hauptübung, nicht als Warm-up"
},
"6": {
"cooldown": "Vollständige Erholung",
"stretch": "Nur Wochenprotokoll und Flowchart-Entscheidung für die nächste Woche",
"warmup": "Kein Training"
}
},
"stages": {
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"name": "assistiert bevorzugt / Teil-Reps alternativ",
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{
"name": "volle Reps 4–8, dann erschweren",
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"name": "Position & Alignment",
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{
"name": "Tempo & Spannung",
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{
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{
"name": "Bracing, Atmung & Fokus",
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"name": "Bracing, Atmung & Fokus",
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{
"name": "+1 saubere Rep / +Sekunden",
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"name": "+1 saubere Rep / +Sekunden",
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{
"name": "etwas weniger Unterstützung",
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{
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{
"name": "schwierigere Variante",
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],
"id": "progression-mikroprogression-b0dc3add0c",
"key": "bridge"
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"calf": {
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"steps": [
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"name": "Schlaf & Erholung prüfen",
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{
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{
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{
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{
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{
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],
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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],
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{
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{
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{
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},
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},
{
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{
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},
{
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{
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],
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},
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{
"name": "Türrahmen / Stange",
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},
{
"name": "volle kontrollierte Tiefe",
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{
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{
"name": "Hilfe schrittweise reduzieren",
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{
"name": "zu vollen Squats wechseln",
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{
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{
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{
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{
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{
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],
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{
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{
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{
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{
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{
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{
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{
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{
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],
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{
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{
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{
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{
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{
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{
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],
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{
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{
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{
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{
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{
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{
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{
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}
],
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},
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},
{
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},
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},
{
"name": "Ellbogen zunächst gestreckt",
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},
{
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},
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},
{
"name": "kontrolliert lösen",
"id": "step-kontrolliert-loesen-f6a1697ea4",
"phase_id": "phase-phase-5-kriterienbasiert-aufst-f83f7d2734",
"result_schema": {
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"weight_mode": "none",
"laterality": "bilateral",
"sides_mode": "same"
},
"movement_cluster": "horizontal_pull",
"factor": 1.0
},
{
"name": "kontrolliert lösen",
"id": "step-kontrolliert-loesen-8cdb5043d6",
"phase_id": "phase-phase-6-kriterienbasiert-aufst-946cac84c8",
"result_schema": {
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"weight_mode": "none",
"laterality": "bilateral",
"sides_mode": "same"
},
"movement_cluster": "horizontal_pull",
"factor": 1.0
},
{
"name": "auf Rows übertragen",
"id": "step-auf-rows-uebertragen-ae42ecf07c",
"phase_id": "phase-phase-7-festigen-amp-neu-teste-65823eedde",
"result_schema": {
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"weight_mode": "none",
"laterality": "bilateral",
"sides_mode": "same"
},
"movement_cluster": "horizontal_pull",
"factor": 1.0
},
{
"name": "auf Rows übertragen",
"id": "step-auf-rows-uebertragen-7b13c2423a",
"phase_id": "phase-phase-8-festigen-amp-neu-teste-bc626766b3",
"result_schema": {
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"laterality": "bilateral",
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},
"movement_cluster": "horizontal_pull",
"factor": 1.0
}
],
"id": "progression-scapular-retraction-07a7ad4883",
"key": "row2"
},
"rowe": {
"name": "Pull-up-Progression",
"steps": [
{
"name": "Active Hang 10–30 s",
"id": "step-active-hang-10-30-s-5f0fb67e39",
"phase_id": "phase-phase-1-level-finden-amp-techn-ae1454813c",
"result_schema": {
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"weight_mode": "none",
"laterality": "bilateral",
"sides_mode": "same"
},
"movement_cluster": "vertical_pull",
"factor": 0.2
},
{
"name": "Active Hang 10–30 s",
"id": "step-active-hang-10-30-s-17217b9335",
"phase_id": "phase-phase-2-level-finden-amp-techn-bc8640a305",
"result_schema": {
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"weight_mode": "none",
"laterality": "bilateral",
"sides_mode": "same"
},
"movement_cluster": "vertical_pull",
"factor": 0.2
},
{
"name": "Scapular Pull-ups / Negative 4–8",
"id": "step-scapular-pull-ups-negative-4-8-9f93cb86a6",
"phase_id": "phase-phase-3-stabilisieren-amp-mikr-0d23157aec",
"result_schema": {
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"weight_mode": "none",
"laterality": "bilateral",
"sides_mode": "same"
},
"movement_cluster": "vertical_pull",
"factor": 0.25
},
{
"name": "Scapular Pull-ups / Negative 4–8",
"id": "step-scapular-pull-ups-negative-4-8-aae37fad91",
"phase_id": "phase-phase-4-stabilisieren-amp-mikr-bcd6e4dab9",
"result_schema": {
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"weight_mode": "none",
"laterality": "bilateral",
"sides_mode": "same"
},
"movement_cluster": "vertical_pull",
"factor": 0.25
},
{
"name": "assistierte Pull-ups 4–8",
"id": "step-assistierte-pull-ups-4-8-0f04d54425",
"phase_id": "phase-phase-5-kriterienbasiert-aufst-f83f7d2734",
"result_schema": {
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"weight_mode": "none",
"laterality": "bilateral",
"sides_mode": "same"
},
"movement_cluster": "vertical_pull",
"factor": 0.55
},
{
"name": "assistierte Pull-ups 4–8",
"id": "step-assistierte-pull-ups-4-8-75a3804b03",
"phase_id": "phase-phase-6-kriterienbasiert-aufst-946cac84c8",
"result_schema": {
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"weight_mode": "none",
"laterality": "bilateral",
"sides_mode": "same"
},
"movement_cluster": "vertical_pull",
"factor": 0.55
},
{
"name": "volle Pull-ups 4–8; bei 8 erschweren",
"id": "step-volle-pull-ups-4-8-bei-8-ersch-13657948ce",
"phase_id": "phase-phase-7-festigen-amp-neu-teste-65823eedde",
"result_schema": {
"mode": "reps",
"weight_mode": "none",
"laterality": "bilateral",
"sides_mode": "same"
},
"movement_cluster": "vertical_pull",
"factor": 1.0
},
{
"name": "volle Pull-ups 4–8; bei 8 erschweren",
"id": "step-volle-pull-ups-4-8-bei-8-ersch-a12929a96c",
"phase_id": "phase-phase-8-festigen-amp-neu-teste-bc626766b3",
"result_schema": {
"mode": "reps",
"weight_mode": "none",
"laterality": "bilateral",
"sides_mode": "same"
},
"movement_cluster": "vertical_pull",
"factor": 1.0
}
],
"id": "progression-pull-up-progression-e4ad50ac31",
"key": "rowe"
},
"sp": {
"name": "Side Plank · später",
"steps": [
{
"name": "Knie 10–30 s",
"id": "step-knie-10-30-s-a04fda4182",
"phase_id": "phase-phase-1-level-finden-amp-techn-ae1454813c",
"result_schema": {
"mode": "seconds",
"weight_mode": "none",
"laterality": "unilateral",
"sides_mode": "same"
},
"movement_cluster": "core",
"factor": 0.65
},
{
"name": "Knie 10–30 s",
"id": "step-knie-10-30-s-fa5c3f0156",
"phase_id": "phase-phase-2-level-finden-amp-techn-bc8640a305",
"result_schema": {
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"weight_mode": "none",
"laterality": "unilateral",
"sides_mode": "same"
},
"movement_cluster": "core",
"factor": 0.65
},
{
"name": "volle Side Plank 10–30 s",
"id": "step-volle-side-plank-10-30-s-34820f11a3",
"phase_id": "phase-phase-3-stabilisieren-amp-mikr-0d23157aec",
"result_schema": {
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"weight_mode": "none",
"laterality": "unilateral",
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},
"movement_cluster": "core",
"factor": 1.0
},
{
"name": "volle Side Plank 10–30 s",
"id": "step-volle-side-plank-10-30-s-be34794e30",
"phase_id": "phase-phase-4-stabilisieren-amp-mikr-bcd6e4dab9",
"result_schema": {
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"weight_mode": "none",
"laterality": "unilateral",
"sides_mode": "same"
},
"movement_cluster": "core",
"factor": 1.0
},
{
"name": "Hebel erschweren",
"id": "step-hebel-erschweren-e870313a11",
"phase_id": "phase-phase-5-kriterienbasiert-aufst-f83f7d2734",
"result_schema": {
"mode": "seconds",
"weight_mode": "none",
"laterality": "unilateral",
"sides_mode": "same"
},
"movement_cluster": "core",
"factor": 1.0
},
{
"name": "Hebel erschweren",
"id": "step-hebel-erschweren-4db785c23f",
"phase_id": "phase-phase-6-kriterienbasiert-aufst-946cac84c8",
"result_schema": {
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"weight_mode": "none",
"laterality": "unilateral",
"sides_mode": "same"
},
"movement_cluster": "core",
"factor": 1.0
},
{
"name": "lateral chain ergänzen",
"id": "step-lateral-chain-ergaenzen-d5bf33ed6e",
"phase_id": "phase-phase-7-festigen-amp-neu-teste-65823eedde",
"result_schema": {
"mode": "seconds",
"weight_mode": "none",
"laterality": "unilateral",
"sides_mode": "same"
},
"movement_cluster": "core",
"factor": 1.0
},
{
"name": "lateral chain ergänzen",
"id": "step-lateral-chain-ergaenzen-91ce5310d7",
"phase_id": "phase-phase-8-festigen-amp-neu-teste-bc626766b3",
"result_schema": {
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"weight_mode": "none",
"laterality": "unilateral",
"sides_mode": "same"
},
"movement_cluster": "core",
"factor": 1.0
}
],
"id": "progression-side-plank-spaeter-6dfa6a3b0d",
"key": "sp"
},
"squat": {
"name": "Squat-Progression",
"steps": [
{
"name": "Deep Squat Hold: 60 s BW / 30 s gewichtet",
"id": "step-deep-squat-hold-60-s-bw-30-s-g-5829d21464",
"phase_id": "phase-phase-1-level-finden-amp-techn-ae1454813c",
"result_schema": {
"mode": "seconds",
"weight_mode": "optional",
"laterality": "bilateral",
"sides_mode": "same"
},
"movement_cluster": "knee_dominant",
"factor": 1.0
},
{
"name": "Deep Squat Hold: 60 s BW / 30 s gewichtet",
"id": "step-deep-squat-hold-60-s-bw-30-s-g-ccda7124ba",
"phase_id": "phase-phase-2-level-finden-amp-techn-bc8640a305",
"result_schema": {
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"weight_mode": "optional",
"laterality": "bilateral",
"sides_mode": "same"
},
"movement_cluster": "knee_dominant",
"factor": 1.0
},
{
"name": "1–2 Sätze jeden 2. Tag; erst komfortabel",
"id": "step-1-2-saetze-jeden-2-tag-erst-ko-a42ec5fa5c",
"phase_id": "phase-phase-3-stabilisieren-amp-mikr-0d23157aec",
"result_schema": {
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"weight_mode": "optional",
"laterality": "bilateral",
"sides_mode": "same"
},
"movement_cluster": "knee_dominant",
"factor": 1.0
},
{
"name": "1–2 Sätze jeden 2. Tag; erst komfortabel",
"id": "step-1-2-saetze-jeden-2-tag-erst-ko-97729a1ee3",
"phase_id": "phase-phase-4-stabilisieren-amp-mikr-bcd6e4dab9",
"result_schema": {
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"weight_mode": "optional",
"laterality": "bilateral",
"sides_mode": "same"
},
"movement_cluster": "knee_dominant",
"factor": 1.0
},
{
"name": "Negative / assistierte Squats 4–8",
"id": "step-negative-assistierte-squats-4--599708fcee",
"phase_id": "phase-phase-5-kriterienbasiert-aufst-f83f7d2734",
"result_schema": {
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"weight_mode": "none",
"laterality": "bilateral",
"sides_mode": "same"
},
"movement_cluster": "knee_dominant",
"factor": 0.75
},
{
"name": "Negative / assistierte Squats 4–8",
"id": "step-negative-assistierte-squats-4--2141de14f1",
"phase_id": "phase-phase-6-kriterienbasiert-aufst-946cac84c8",
"result_schema": {
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"weight_mode": "none",
"laterality": "bilateral",
"sides_mode": "same"
},
"movement_cluster": "knee_dominant",
"factor": 0.75
},
{
"name": "volle Squats 4–8; bei 8 KB möglich",
"id": "step-volle-squats-4-8-bei-8-kb-moeg-42273d4c69",
"phase_id": "phase-phase-7-festigen-amp-neu-teste-65823eedde",
"result_schema": {
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"weight_mode": "optional",
"laterality": "bilateral",
"sides_mode": "same"
},
"movement_cluster": "knee_dominant",
"factor": 1.0
},
{
"name": "volle Squats 4–8; bei 8 KB möglich",
"id": "step-volle-squats-4-8-bei-8-kb-moeg-4bad8f3b1f",
"phase_id": "phase-phase-8-festigen-amp-neu-teste-bc626766b3",
"result_schema": {
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"weight_mode": "optional",
"laterality": "bilateral",
"sides_mode": "same"
},
"movement_cluster": "knee_dominant",
"factor": 1.0
}
],
"id": "progression-squat-progression-5cf9160e5b",
"key": "squat"
},
"sup": {
"name": "Prone Y-T-W",
"steps": [
{
"name": "saubere Y-Position",
"id": "step-saubere-y-position-529d1cd763",
"phase_id": "phase-phase-1-level-finden-amp-techn-ae1454813c",
"result_schema": {
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"weight_mode": "none",
"laterality": "bilateral",
"sides_mode": "same"
},
"movement_cluster": "general",
"factor": 1.0
},
{
"name": "saubere Y-Position",
"id": "step-saubere-y-position-a9b851db2a",
"phase_id": "phase-phase-2-level-finden-amp-techn-bc8640a305",
"result_schema": {
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"laterality": "bilateral",
"sides_mode": "same"
},
"movement_cluster": "general",
"factor": 1.0
},
{
"name": "saubere T-Position",
"id": "step-saubere-t-position-83a7145889",
"phase_id": "phase-phase-3-stabilisieren-amp-mikr-0d23157aec",
"result_schema": {
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"weight_mode": "none",
"laterality": "bilateral",
"sides_mode": "same"
},
"movement_cluster": "general",
"factor": 1.0
},
{
"name": "saubere T-Position",
"id": "step-saubere-t-position-435f2fd83b",
"phase_id": "phase-phase-4-stabilisieren-amp-mikr-bcd6e4dab9",
"result_schema": {
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"weight_mode": "none",
"laterality": "bilateral",
"sides_mode": "same"
},
"movement_cluster": "general",
"factor": 1.0
},
{
"name": "saubere W-Position",
"id": "step-saubere-w-position-87966ac5b9",
"phase_id": "phase-phase-5-kriterienbasiert-aufst-f83f7d2734",
"result_schema": {
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"weight_mode": "none",
"laterality": "bilateral",
"sides_mode": "same"
},
"movement_cluster": "general",
"factor": 1.0
},
{
"name": "saubere W-Position",
"id": "step-saubere-w-position-3e6795ac07",
"phase_id": "phase-phase-6-kriterienbasiert-aufst-946cac84c8",
"result_schema": {
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"weight_mode": "none",
"laterality": "bilateral",
"sides_mode": "same"
},
"movement_cluster": "general",
"factor": 1.0
},
{
"name": "kontrollierter Y-T-W-Durchgang",
"id": "step-kontrollierter-y-t-w-durchgang-8a7eec7df8",
"phase_id": "phase-phase-7-festigen-amp-neu-teste-65823eedde",
"result_schema": {
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"weight_mode": "none",
"laterality": "bilateral",
"sides_mode": "same"
},
"movement_cluster": "general",
"factor": 1.0
},
{
"name": "kontrollierter Y-T-W-Durchgang",
"id": "step-kontrollierter-y-t-w-durchgang-b9b672cb47",
"phase_id": "phase-phase-8-festigen-amp-neu-teste-bc626766b3",
"result_schema": {
"mode": "reps",
"weight_mode": "none",
"laterality": "bilateral",
"sides_mode": "same"
},
"movement_cluster": "general",
"factor": 1.0
}
],
"id": "progression-prone-y-t-w-3a24eaf55c",
"key": "sup"
},
"swing": {
"name": "Kettlebell in diesem Block",
"steps": [
{
"name": "kein Swing-Zirkel",
"id": "step-kein-swing-zirkel-1cb890712e",
"phase_id": "phase-phase-1-level-finden-amp-techn-ae1454813c",
"result_schema": {
"mode": "reps",
"weight_mode": "required",
"laterality": "bilateral",
"sides_mode": "same"
},
"movement_cluster": "hip_hinge",
"factor": 1.0
},
{
"name": "kein Swing-Zirkel",
"id": "step-kein-swing-zirkel-f528b2dc38",
"phase_id": "phase-phase-2-level-finden-amp-techn-bc8640a305",
"result_schema": {
"mode": "reps",
"weight_mode": "required",
"laterality": "bilateral",
"sides_mode": "same"
},
"movement_cluster": "hip_hinge",
"factor": 1.0
},
{
"name": "nur Squat ggf. beladen",
"id": "step-nur-squat-ggf-beladen-7b222c3c81",
"phase_id": "phase-phase-3-stabilisieren-amp-mikr-0d23157aec",
"result_schema": {
"mode": "reps",
"weight_mode": "required",
"laterality": "bilateral",
"sides_mode": "same"
},
"movement_cluster": "hip_hinge",
"factor": 1.0
},
{
"name": "nur Squat ggf. beladen",
"id": "step-nur-squat-ggf-beladen-37e386b7bc",
"phase_id": "phase-phase-4-stabilisieren-amp-mikr-bcd6e4dab9",
"result_schema": {
"mode": "reps",
"weight_mode": "required",
"laterality": "bilateral",
"sides_mode": "same"
},
"movement_cluster": "hip_hinge",
"factor": 1.0
},
{
"name": "Volumen minimal halten",
"id": "step-volumen-minimal-halten-09fd077fa1",
"phase_id": "phase-phase-5-kriterienbasiert-aufst-f83f7d2734",
"result_schema": {
"mode": "seconds",
"weight_mode": "required",
"laterality": "bilateral",
"sides_mode": "same"
},
"movement_cluster": "hip_hinge",
"factor": 1.0
},
{
"name": "Volumen minimal halten",
"id": "step-volumen-minimal-halten-0e5b8af5c0",
"phase_id": "phase-phase-6-kriterienbasiert-aufst-946cac84c8",
"result_schema": {
"mode": "seconds",
"weight_mode": "required",
"laterality": "bilateral",
"sides_mode": "same"
},
"movement_cluster": "hip_hinge",
"factor": 1.0
},
{
"name": "KB bleibt Progressionswerkzeug",
"id": "step-kb-bleibt-progressionswerkzeug-8593f7b221",
"phase_id": "phase-phase-7-festigen-amp-neu-teste-65823eedde",
"result_schema": {
"mode": "reps",
"weight_mode": "required",
"laterality": "bilateral",
"sides_mode": "same"
},
"movement_cluster": "hip_hinge",
"factor": 1.0
},
{
"name": "KB bleibt Progressionswerkzeug",
"id": "step-kb-bleibt-progressionswerkzeug-64625bcf5d",
"phase_id": "phase-phase-8-festigen-amp-neu-teste-bc626766b3",
"result_schema": {
"mode": "reps",
"weight_mode": "required",
"laterality": "bilateral",
"sides_mode": "same"
},
"movement_cluster": "hip_hinge",
"factor": 1.0
}
],
"id": "progression-kettlebell-in-diesem-block-c5679bd0d4",
"key": "swing"
},
"tsquat": {
"name": "Negative Squats",
"steps": [
{
"name": "langsam absenken",
"id": "step-langsam-absenken-b250a57257",
"phase_id": "phase-phase-1-level-finden-amp-techn-ae1454813c",
"result_schema": {
"mode": "reps",
"weight_mode": "none",
"laterality": "bilateral",
"sides_mode": "same"
},
"movement_cluster": "knee_dominant",
"factor": 1.0
},
{
"name": "langsam absenken",
"id": "step-langsam-absenken-acd3a9f13b",
"phase_id": "phase-phase-2-level-finden-amp-techn-bc8640a305",
"result_schema": {
"mode": "reps",
"weight_mode": "none",
"laterality": "bilateral",
"sides_mode": "same"
},
"movement_cluster": "knee_dominant",
"factor": 1.0
},
{
"name": "unterstützt aufstehen",
"id": "step-unterstuetzt-aufstehen-e3f0b8a12a",
"phase_id": "phase-phase-3-stabilisieren-amp-mikr-0d23157aec",
"result_schema": {
"mode": "reps",
"weight_mode": "none",
"laterality": "bilateral",
"sides_mode": "same"
},
"movement_cluster": "knee_dominant",
"factor": 1.0
},
{
"name": "unterstützt aufstehen",
"id": "step-unterstuetzt-aufstehen-47f8c015d9",
"phase_id": "phase-phase-4-stabilisieren-amp-mikr-bcd6e4dab9",
"result_schema": {
"mode": "reps",
"weight_mode": "none",
"laterality": "bilateral",
"sides_mode": "same"
},
"movement_cluster": "knee_dominant",
"factor": 1.0
},
{
"name": "4–8 sauber",
"id": "step-4-8-sauber-bc48af55e6",
"phase_id": "phase-phase-5-kriterienbasiert-aufst-f83f7d2734",
"result_schema": {
"mode": "reps",
"weight_mode": "none",
"laterality": "bilateral",
"sides_mode": "same"
},
"movement_cluster": "knee_dominant",
"factor": 1.0
},
{
"name": "4–8 sauber",
"id": "step-4-8-sauber-68c4019fd2",
"phase_id": "phase-phase-6-kriterienbasiert-aufst-946cac84c8",
"result_schema": {
"mode": "reps",
"weight_mode": "none",
"laterality": "bilateral",
"sides_mode": "same"
},
"movement_cluster": "knee_dominant",
"factor": 1.0
},
{
"name": "nach 8 assistierte/volle Reps",
"id": "step-nach-8-assistierte-volle-reps-5cfb95beec",
"phase_id": "phase-phase-7-festigen-amp-neu-teste-65823eedde",
"result_schema": {
"mode": "reps",
"weight_mode": "none",
"laterality": "bilateral",
"sides_mode": "same"
},
"movement_cluster": "knee_dominant",
"factor": 0.55
},
{
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